Hi XXXXXXX

Thanks for the query.

In order to reduce weight and fat in the body, you need to have a diet high in fiber especially soluble fibers that tend to absorb the fat & cholesterol from the body and come out. Fiber is present mostly in vegetables and fruits, so try to consume them on a regular basis.
•     Choose complex carbohydrates foods which also have fiber like wheat, ragi, and jowar which are high in fibre rather than using rice and refined flours.
•     Take fruits as whole instead of taking it in the form of juices.
•     Use at least two servings of vegetables daily; restrict root vegetables as it is high in simple sugars.
•     Choose steaming or cooking in pressure which helps to retain the nutrients and there is not much oil used.
•     Recommended oil is half litre per person per month.
•     Avoid using saturated fats like ghee, butter and full fat salad dressings like mayo sauce.
•     Use sprouted grams as it is a good source of fiber and include XXXXXXX leafy vegetables at least twice in a week.
•     Use skimmed or low fat milk and milk products as it will reduce the fat content in the diet and choose low fat products like soy milk which is high in protein and low in fat.

For reducing the body fat, you should do some weight loss exercises along with weight loss tips rather than decreasing your food intake. To reduce your fat and to burn more calories, you just be more active in general and simple weight loss exercises such as climbing the stairs instead of taking the elevator, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom, moving around instead of sitting still. The trick is to keep the ‘keep moving’ message in mind. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still.

Along with the above dietary modifications, daily physical activity of at least 30-40 minutes is necessary.

Hope I answered your query.

Regards
Grace Abraham

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