Brief Answer:
Please provide age and gender details.

Detailed Answer:
Hi,

XXXX,

Thanks for posting the query,

Please provide your age and gender details.

3kgs in 6 months doesn't looks to be related to any pathological issues.
But for the reconfirmation i suggest you to get Thyroid profile and blood sugar profiles tested.

If all the investigation results are fine, then just regular exercise and diet plan to avoid carbohydrates and fats would be sufficient.

Any issues do follow up,

If you need a diet plan our dietitians would provide a diet chart to you by calculating your BMI.

Take care.

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Brief Answer:
Explained below,

Detailed Answer:
The idea behind weight loss is actually loss of the excess fat on the body. To achieve the same, it is important to cut down on the total calorie and unnecessary fat intake. Doing so, would discourage the conversion of calories to fat.
Reducing calorie intake and adding the necessary fillers like insoluble fibers would add bulk to the diet. This helps in attaining satiety while consuming lesser calories. Include a lot of whole cereals, pulses, fruits and vegetables to your diet. Restrict the intake of the refined foods like those made with refined wheat flour. Avoid taking excess sugar in the diet. Include good protein sources like legumes, dals, milk and its products, soy, egg whites, fish and chicken in the diet. It is important to consume sufficient water and take a good sleep.
You are also required to choose the fats wisely, limit the intake of oil and avoid the fried foods and snacks. However add the nuts like almonds, cashew and walnuts to the daily diet. These would provide quality protein and also rich in good fats. Drink plenty of water and other healthy drinks to keep up the metabolism. You may also include options like green tea and lemon tea. Buttermilk and tender coconut water are also good options.
Increasing the physical activities, helps you burn more calories and hence supports and accelerates the weight loss rate by increasing the metabolism. At the same time reducing the total calorie intake ensures that the fat reserves are used for energy production. Avoid lying down or sitting immediately after the meals.
Some changes that you may introduce for healthy weight loss are:

Follow a six meal pattern. I tried to give a vegetarian diet plan.

Early Morning: Green tea (sugar less)-1 Cup

Breakfast: Vegetable Poha, Upma, XXXXXXX Semiya - 1 cup / Rava Idli or Wheat Dosa - 2 no with Sambhar - ¾ cup/Vegetable stuffed chappathi(without oil) - 2 no etc.
Mid-Morning: Fruits (avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon)
Lunch: 2 dry chapatti OR Boiled rice - 1 Cup + sabji-1 katori + dal or skimmed curd or Low fat paneer preparations – 1 katori + salad -1 katori
Evening Snacks: Tea / Coffee (1 tsp. sugar) + high fiber biscuit. OR Sprouts 1 katori
Dinner: 2 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + salad -1 katori.
**You may take the healthy non vegetarian options like chicken without skin, fish and egg whites in place of dal / low fat paneer preparations.

Start your meals with salads and buttermilk, and stop eating when you are just full.
Make healthy lifestyle changes and follow a balanced activity routine. This would help you in achieving the desired weight goal faster. Indulge in activities like playing badminton, swimming, jogging etc. this would not only help u burn those extra calories, but would also provide a break from the routine.
Hope this would help you.

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Brief Answer:
You are most welcome.

Detailed Answer:
You are most welcome,

Any further query do follow up.

Take care.

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