Hi XXXXXXX
Thanks for writing to us.
We would definitely be able to help.

It would be good if you give us more information of what type of diet plan you are looking for from us. Please mention your goals as well ( it could be weight loss/ weight gain/ weight maintenance with muscle building etc). We would also need details like your height , weight, waist size and give us your daily routine eating pattern.

Please provide the frequency of consuming the following foods:
Non- vegetarian foods, Eggs, Sweets or chocolates, soft drinks, fruit juices, bakery foods, alcohol or smoking habits. Also, we would need information on any form of physical activity that you are doing on a regular basis.

Once we have these answers, we can help make a personalised diet plan for you.
     
Regards
Grace Abraham.

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Hi XXXXXXX

Thanks for the reply. I can help you in reducing the pounds that you have gained, but remember that it can take a while to lose the weight you need, but be patient and continue to choose foods that are good for you until you reach your goal weight.

Here are a few recommendations to get you started:
In order to reduce weight, it is necessary for diet modifications and lifestyle changes. The diet should be high in fiber, which includes complex carbohydrate XXXXXXX foods and low in fat.

Initially you can have a target of losing half kilo in a week, which will aid in reducing 2 kg in a month. Gradual reduction of weight will help not to regain the lost weight. You can lose weight by making smart choices every day.

To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. The key is to add the types of food that can keep you feeling satisfied and full, without packing on the pounds.
If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fibre. High-fibre foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fibre foods also take a long time to digest, which means you’ll feel full longer. The high water and fiber content in most fruits and vegetables makes them hard to overeat.

Here are some tips which you can follow:
- Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.
-Replace one of the eggs and some of the cheese in your omelet or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers.
-Swap out some of the meat and cheese in your sandwich with healthier veggie choices such as lettuce, tomatoes, sprouts, cucumbers, and avocado.
-Instead of a high-calorie snack, such as chips and dip, try baby carrots with hummus, a sliced XXXXXXX or the old-favorite: celery with peanut butter (just don’t overdo it on the peanut butter).
- Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.
-Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.
- Whole grains – Try high-fibre cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, XXXXXXX muffins, or air-popped popcorn.

The following some steps which will help,
1. Instead of the traditional 3 meals a day, eat only when you are actually hungry, and eat what you like but try to be healthy. Avoid eating anything 3 hours before sleeping.
2. Avoid chocolate, cake, brownies, potato chips, ice cream, fizzy drinks or any junk food.
3. Never starve yourself. It shuts down your metabolism which is a major process to help you lose weight. It also makes you feel woozy, tired, and makes you hungrier and your weight-loss plan unsustainable
4. Eat plenty of fruit and vegetables, especially if you feel like snacking or for dessert. Note that some plants such as corns, avocado, banana, coconut, contain much higher calories than others. You don't need to avoid all the high calories plants but just don't think you can eat them as much as you want.
5. Aim to eat 'good carbs (Carbohydrates)' (which have a low glycemic index) such as brown rice, oats, whole-wheat bread and whole-wheat pasta. Try not to have carbs after 5pm as any unused carbs will likely be stored as fat overnight, negating your morning bike session.
6. Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day.
7. Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda.

You just be more active in general and 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. Then, take every opportunity to move – here’s some ideas for burning calories:
•     Tap your feet
•     Swing your legs
•     Drum your fingers
•     Stand up and stretch
•     Move your head from side to side
•     Change position
•     Wriggle and fidget
•     Pace up and down
•     Don’t use the XXXXXXX phone – go in person
•     Use the upstairs loo
•     Park in the furthest corner of the car park
•     Stand up when you’re on the phone
•     Clench and release your muscles
You’ll find lots of opportunities for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving’.

Hope You will try to follow the diet modification and I wish you a speedy recovery as well.

Regards
Grace Abraham.

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