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Trying to reduce weight. Types of exercise, diet plan to follow to reach ideal weight?

Hi. I m 23 years old, currently at 1.72m and ~96kg. I d like to ask a few questions: For exercising, I ve been trying interval training. I usually do inplace jog, mountain climbers, push up and sit ups for 30s/15s rest, 3 sets. Is this enough? Is it okay to do this daily? Is there any other type of exercise I should look into? In addition, I d like to ask about dieting . I m of Asian origin, and enjoy most Asian dishes as well as Western cuisine. Is it possible to get a detailed meal plan to help me reach my ideal weight? I d like to get a 1 week plan, if possible.
Asked On : Mon, 25 Mar 2013
Answers:  1 Views:  28
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General & Family Physician 's  Response
your ideal weight should be around 70-72 kg. you have to gradually reduce your weight by around 2-3 kg per month. first of all you have to make up your mind to lose weight. i would give you some general guide lines to lose weight.
diet contributes around 70 percent in weight reduction , and only 30 percent is by exercise.
so reducing calorie intake should be your main concern
your daily calorie intake should be 1440kcal for losing weight.
now 40 percent of the total kcal you should consume for breakfast, then 30 percent for lunch and dinner.
therefore breakfast = 570kcal and lunch and dinner 430kcal each
now if you check the internet and search for calorie chart you will find a table by using which you yourself can calculate your diet chart ,just do not cross the calorie i have mentioned for each meal.
addition to this drink a glass full of water just before starting a meal , eat lot of fruit and vegetable,
if you are non vegetarian do not eat red meat, eat only lean meat and avoid eating curry it contains lot of fat.
if you are unable to lose weight i suggest you go to dietitian. he will discuss with you your like and dislike and make a diet chart for you
thank you

Answered: Wed, 27 Mar 2013
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