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How can I reduce weight?

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
Hi Dr. how to reduce weight simple method
Posted Fri, 17 Jan 2014 in Diet Plans
Answered by Meenakshi Attrey 40 hours later
Brief Answer: low calorie diet with exercises Detailed Answer: Hi XXXXXXX Thanks for posting the query. As you must be aware that for weight loss, Diet and exercise both are important. Some suggestions that I could give you are: Ø Always set a realistic, short-term or daily goals, like drinking more water, eating at the table, daily exercise etc,.this would help to achieve your long-term objective of weight loss. Ø Take 5 meals every day, which means every 2-3 hours in a day you should eat something. It will really provide you sustained energy throughout the day and would also reduce unnecessary cravings for food. Ø Include a wide variety of vegetables, fruits, cereals, legumes basis. Eat the vegetables/ fruits, in their natural form as much as possible – like eating apples, guavas with its skin on; cooking potatoes with their jackets. Ø Start your meals with a cup of salad or sprouts followed by rice-1/2cup or 6”phulkas-2 with sufficient quantity of vegetable and dal or skimmed curd. Include green leafy vegetables, salads and sprouts 5-6 times a week. Ø Make sure that drink 3 liters of water daily. Ø Never skip a meal. Also, don’t leave huge gaps in between your meals, to avoid fat deposits. Ø Eat slowly and chew thoroughly. Ø Never sleep immediately after a meal (at least 1 1/2 hrs. gap ). Ø Use only ½ liter of oil per person per month. This amounts to about 4 teaspoons of oil per day. Ø Healthy beverage options are lime juice, buttermilk, clear soups, green tea, vegetable juices, tender coconut water. Ø Avoid processed foods as far as possible. Eg. Papads, pickle, canned foods, ketchups and XXXXXXX jellies, preserves, canned soups and ready fruit juices, ready to eat foods. Avoid soft drink in your diet. Ø Include protein rich foods like milk and milk products (use 450-500ml skimmed milk), sprouts, pulses, egg whites, fish and chicken. Make curds with skim milk. While taking non vegetarian choose from chicken, fish and egg white preferably for either breakfast or lunch. Ø Include at least 1 fruit every day. Avoid mango, grapes, chickoo, custard XXXXXXX jackfruit and banana in your diet as these fruits are high in calories. Ø Sugar consumption should not exceed 2 tsp. per day. Ø Restrict fried foods and sweets. Ø Include nuts in limited amounts for the good fat as they contain omega -3 & 6 essential fatty acids which are good for your health. Nuts like almonds, walnuts and dry fruits like apricot, fig, dates etc added in limited quantity to your diet as they provide quality proteins and omega -3 fatty acids (healthy fat). Ø Consume diet low in fat and in particular low in saturated fat. Foods rich in saturated fats are ghee, butter, cheese, red meats etc. Ø Do regular exercise and be active everyday in as many ways you can. Hope this helps. Stay Fit Meenakshi
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