I am 82 kg. Want to lose weight by 12 kg. I use to walk about 4 km and run about 4 km daily. No other sort of workout is involved in my life style. Can I lose weight with this work out only.

Dr. S.SrideviDietitian/Nutritionist15yrs exp

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Hi It's good that you are walking and running for 4 km daily. Generally, physical activity is for fitness and the amount of weight loss is very less .You need to change the way you eat. Have a target of 1 kg per week. You can lose 12 kg in about 3 to 4 months. Stop adding sugar to food and stop eating refined food. Eat a diet rich in fiber and micronutrients. Have a handful of nuts everyday Lentil and legumes- eat regularly Inclde muscle strengthening exercise like weight lifting and resistance training Sample plan Breakfast Egg boiled Steamed broccoli Lunch Walnuts Spinach lentil soup Snack Papaya Dinner Roti Chickpea gravy.  

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