Hi,
Your Body Mass Index at present is 31. Your target weight should be at least 75 for you to attain a healthy BMI of 24. Try to avoid all fast foods; eat plenty of fresh fruits and vegetables; drink plenty of water, at least 3-4 liters; avoid sweets and savories. Do some regular exercise, walking for 30 minutes a day is the simplest and best. You can take a break for exercise 2 days a week, but not for food except an occasional helping, remember this. If you do not see any result with these measures, see a doctor for evaluation of the cause of your obesity. Take care.

hi there
am dr.surendiran
nice to meet you in healthcare magic
Decide how much weight you need to lose - Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn't a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target.
Time management - This is quite often overlooked. Decide which part of your day will be dedicated to exercise, when in the week you will stock up on groceries, and when you will do the cooking - all within your current work and home life routine. If you don't do this now, your days will be rushed and unplanned, and you won't be able to sustain your weight loss efforts.

Stock your kitchen - Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step - cooking healthy meals at home.

Eat healthy homecooked meals - Whether it's you who's cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who's lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you'll start seeing results in no time.
regards
dr.surendiran hc magic

Hi,

You are 19 years old and can lose weight very easily with little efforts .

1. Start your day with lukewarm water (1 Glass)
2. Always eat slowly and in a comfort mood.
3. Drink 8-10 glasses of water in day.
4. Always eat mindfully, avoid all junk and processed food items.
5. Include lots of fiber, whole pulses, whole grains in your diet.
6. Take 2-3 servings of fruits in a day.
7. Never skip your meals specially breakfast.
8. Start with 20 minutes of brisk walk every day. slowly you have to increase it up to 45 minutes but remember there is no need to exert yourself.
9.Keep some food items handy like apple, roasted snacks and other food items.
10. Avoid all fried and oily food items.

Last but most important fast weight loss is never suggested..Weight loss should be slow ( 2.00 to 2.5 kg /month) and sustainable.

Regards,
Taru
drtaru.agarwal@gmail.com

Diet Plan for Weight Reduction

In the morning try to wake up as soon as possible, drink 1-2 liters of water, with empty stomach. Water not only helps to cleanse our body, it burns fat.

After drinking water, finish toilet and start exercise.
It can be Aerobics or go to gym or
Yoga (Surya Namskar 5-15 rounds) and Pranayama.

After exercise, drink vegetable juice like bottle guard, cucumber, tomato, carrots, beet root ,Pineapple or mixed .In this way we can provide to our body all the vitamins and minerals. So you will feel energetic. (Try to avoid preservative juices)

In breakfast, can have Fruits or sprouts.

In between breakfast and lunch time or one hour before lunch drink water again slowly up to half to One liter.

For lunch have whole meal bread or pulkas (anything made by wheat flour is fine)/half small bowl rice,
Eat more green leafy vegetables and fruits and vegetable salads.(try to reduce Bread or pulkas, rice and increase the vegetable and salads)
Once after lunch take 2-3 hours break. After 2-3 hours have fruits or any vegetable salads or Lemon Honey water (with lukewarm water), (if you feel hungry. Again take one hour gap and drink water again.)

If have time then try to do again workout.
It can be Aerobics or go to gym or
Yoga (Surya Namskar 5-15 rounds) and Pranayama.

Have dinner early, at least 2 hours before to go to bed is preferable. In Dinner can have Soup, Cooked vegetable, Salads & fruits and walk at least 200-500 Meter.

Before going to bed, you have to make sure that all the calories of food has been consumed,

Note: Avoid Oily foods, sugar, rice, potatoes, Bakery products, cold drinks, Soda and ice creams.
Fasting once a week with water or Juice. For Relaxing and energizing the digestive system.
And Please Check your Daily body assessment for better results.