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Weighing 89kg and height 183cm. What diet should I follow? How much weight I should reduce?

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Im 89kg Weight and 183cm Height. What diet should i need to follow and how much weight should i want to reduce?
Posted Thu, 22 Aug 2013 in Diet Plans
Answered by Meenakshi Attrey 25 hours later

Thank you for using Health Care Magic.

As mentioned, your height is 183 cm. it indicate that the maximum body weight for you should be 85 kilos. Your current body weight as per the height yield a BMI of 26.6 This is slightly above the normal range of 18.5 – 24.9 Kg/m2. Proper diet and regular physical activities would help you in achieving the required weight loss goal of 6 – 10 kg. ( although the actual requirement is 4 –8 kg, but shedding a few extra kilos is always beneficial).

When it comes to diet, the choices for a weight loss program rotate around the high fiber sources of energy while eliminating any possible source of empty calories like alcohol and carbonated beverages. Also, the other high calorie foods like sweets, white rice, sugars, ice cream, refined foods etc. should be cut down in terms of intake.

Dairy is important, but is would be wise to opt for low fat dairy products and avoid adding any sugar to these items.
Fats and fried foods have a lot of flavor but at the same a time these provide quite high percentages of calorie post digestion, in addition to the unwanted fats and sometimes direct cholesterol. Choose from refined vegetables oils like rice XXXXXXX olive, corn etc. while eliminating the saturated fats like coconut oil, pure ghee and butter etc.

Fruits and vegetables are low in calories but are packed with vitamins, minerals and fiber. These are good options for a quick bite as a snack. Not only refreshing, but they also help in improved digestion and keep you full. Nuts and dry fruits may also be taken in moderation, keeping in mind that when fried nuts and dry fruits provide too many calories, and are also difficult to digest. Whole pulses and cereal grains are packed with quality fiber, and maintain satiety for longer hours.

Go for pears, XXXXXXX cider vinegar, yogurt, unsalted popcorn, green tea, black coffee (sugarless) and black beans. Use less salt in diet and take your meals on time. You may divide the meals into small portions and have it at regular intervals. Club the diet program with physical activities for better results. A XXXXXXX walk of 45 minutes or some light exercises may be started at initial phase. Gradually improving the time and frequency. Abdominal crunches and sit ups with squats are good for toning up the muscles.

Hope this helps.

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