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How to reduce body weight?

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Answered by

Dietitian & Nutritionist
Practicing since : 2006
Answered : 19 Questions
Hi Doctor kindly suggest to reduce my fat in my body..I am 96 kg and my age is 26 Thanks XXXX
Posted Mon, 17 Mar 2014 in Diet Plans
Answered by Surumi Jabir 1 hour later
Brief Answer: request for details Detailed Answer: Dear XXXX Thank you for using healthcaremagic. To give you the best advise i would require your BMI, for that kindly provide your height and details on your food habits like vegetarian or non vegetarian. Please also mention if you have any medical condition like high cholesterol or blood pressure etc. Waiting for your reply. Surumi.
Above answer was peer-reviewed by
Follow-up: How to reduce body weight? 3 hours later
Thank you for responding.. My BMI is normal and my height is 5'7", Am non vegetarian . I dont have any blood pressure and cholesterol....For the past 2months I used to take only vegetarian food in that lunch I used take only fruit lunch....Inspite of this I amm gaining more weight ..pls help ......At least I need reduce around 20 kg .....
Answered by Surumi Jabir 13 hours later
Brief Answer: low calorie diet with regular exercises Detailed Answer: Hi XXXX Thanks for the reply. You must be aware that for weight loss, balanced diet with all nutrients is the key. And to help the diet perform better, exercise plays an important role. Also, you must remember that weight loss is nothing but increasing the body’s metabolism i.e. increasing the body’s capacity to burn more calories while providing the calculated calories through diet along with the other nutrients. Your BMI, as per the given height and weight is 33.2 Kg/m2. This is not normal and it means that you are in the grade I obesity range. And there is an immediate need to start serious diet and exercises, routine. Some suggestions that I can give you are: 1. 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.. 2. 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. 3. Make sure that drink 3 liters of water daily. 4. Never skip a meal. Also, don’t leave huge gaps in between your meals, to avoid fat deposits. The meal should have a balance of the required nutrients taking just one kind of food like only curd or fruit would not help. 5. Eat slowly and chew thoroughly. 6. Never sleep immediately after a meal (at least 1 1/2 hrs. gap ). 7. Use only ½ liter of oil per person per month. This amounts to about 4 teaspoons of oil per day. 8. Healthy beverage options are lime juice, buttermilk, clear soups, green tea, vegetable juices, tender coconut water. 9. Avoid processed foods as much as possible. Eg. Papads, pickle, canned foods, ketchups and XXXXXXX jellies, preserves, canned soups and ready fruit juices, ready to eat foods. Avoid carbonated beverages and soda. The diet variants of cold drinks should be strictly avoided. 10. 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. 11. 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. 12. Sugar consumption should not exceed 2 tsp per day. 13. Restrict fried foods and sweets. 14. 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). 15. Consume diet low in fat and in particular low in saturated fat. Foods rich in saturated fats are ghee, butter, cheese, red meats etc. 16. Do regular exercise and be active everyday in as many ways you can. Include brisk walk, skipping and other cardio exercises to burn more calories. Add aerobic routines also. This would further increase the metabolism and would speed up the weight loss. Aim at doing the exercises at least 4-5 times a week. For a minimum of 45 minutes. I hope this helps you. If you have any more questions, please do not hesitate to write back to me. Stay Fit…. !!! Surumi.
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Follow-up: How to reduce body weight? 2 hours later
Thanks alot for valuable suggestion ...
Answered by Surumi Jabir 1 hour later
Brief Answer: Please follow the diet Detailed Answer: Hi XXXX Thanks for the feed back. Please feel free to ask any further queries. Surumi.
Above answer was peer-reviewed by
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