How to reduce weight with history of knee surgery?
Supplements truly do not help
If you are looking for supplements alone, then you would barking against wrong tree. You are goal is lean muscle and lose weight healthy. You are just 50 yrs and have great health.
I suggest a good exercise plan and lean protein to start with.
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.
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.
Never skip a meal. Also, don’t leave huge gaps in between your meals, which will also a way for
fat storage in your body. –If you are not providing energy for a long period of time, or if you are skipping your meals quite
regularly, then, the body may convert the calories from other meals into fat, as fat is a storage form of energy, which can
be utilized in your no meal time.
Eat slowly and chew thoroughly.
Never sleep immediately after a meal (at least 1½ hrs. gap )
Tea/coffee consumption should not exceed 2 cups per day.
Drink 2 - 3 liters of water daily.
Avoid taking tea/coffee along with any of your meals, as the tannin and caffeine content in tea/coffee hinder the mineral
absorption from the meals. At least 1 hr gap should be there between your meals and tea/coffee.
Use only ½ liter of oil per person per month. This amounts to about 4 teaspoons of oil per day.
Healthy beverage options are lime juice, buttermilk, clear soups, green tea, vegetable juices, tender coconut water.
Avoid processed foods as far as possible. Eg. canned foods, ketchups and XXXXXXX jellies, preserves,
canned soups and ready fruit juices, ready to eat foods. Avoid soft drink in your diet.
Include protein rich foods like milk and milk products (use 450-500ml skimmed milk), sprouts, pulses, egg white, fish and chicken. Avoid organ meat and skin. Use yogurt made with skim milk.
Include green leafy vegetables, salads and sprouts 5-6 times a week.
Include at least 1 fruit every day. Avoid XXXXXXX grapes, chickoo, custard apple, jackfruit and banana in your diet as these
fruits are high in calories.
Sugar consumption should not exceed 2 tsp per day.
Restrict fried foods and sweets.
Include nuts (almonds or walnuts) in limited amounts for the good fat as they contain omega -3 & 6 essential fatty acids
which are good for your health.
Eat a wide variety of vegetables, fruits, cereals, legumes basis. These should be eaten in natural form leaving strings and
skin intact – like eating apples, guavas with its skin on.
You may replace the above mentioned vegetables with any vegetable of your choice. You may choose from all
vegetables except potato, sweet potato, yam and colocassia.
Consume diet low in fat and in particular low in saturated fat. Foods rich in saturated fats are ghee, butter, cheese, red
As a desert you may include 1 katori of fruit jellies, custard, fruit slices, dry fruits and milk porridges (½ katori
with very less sugar) etc in place of regular desserts. Avoid traditional sweets like XXXXXXX jamoon, jalebi, laddoo,
koha based desserts etc.
Do regular exercise and be active every day.
Day 1 Run –30 minutes
Squats – 10 counts
Day 2 Walking – 30 minutes
Crunches – 14 counts
Day 3 Run – 30 minutes
Skipping rope – 20-30 counts
Day 4 Rest – 35 minutes
Squats – 14 counts
Day 5 Run – 35 minutes
Crunches – 18 counts
Day 6 Walking – 35 minutes
Skipping rope – 30-35 counts
Day 7 Run – 35 minutes
Crunches – 20-25 counts
This exercise helps you to lose the extra fat around the belly. Please note that cardio and aerobics are the only ones that help you.
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