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Dr. Syed Javaz  - Bariatrician, Bangalore

Dr. Syed Javaz

MBBS, MD, Fellow Diabetes Care

Bariatrician, Bangalore

27 Years Experience  ·  350 at clinic
Dr. Syed Javaz MBBS, MD, Fellow Diabetes Care Bariatrician, Bangalore
27 Years Experience  ·  350 at clinic
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I believe in health care that is based on a personal commitment to meet patient needs with compassion and care....more
I believe in health care that is based on a personal commitment to meet patient needs with compassion and care.
More about Dr. Syed Javaz
Dr. Syed Javaz is a trusted Bariatrician in BTM Layout Phase III, Bangalore. He has had many happy patients in his 27 years of journey as a Bariatrician. He has done MBBS, MD, Fellow Diabetes Care. You can meet Dr. Syed Javaz personally at Diabetic care centre in BTM Layout Phase III, Bangalore. Save your time and book an appointment online with Dr. Syed Javaz on Lybrate.com.

Lybrate.com has a number of highly qualified Bariatricians in India. You will find Bariatricians with more than 36 years of experience on Lybrate.com. You can find Bariatricians online in Bangalore and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
MBBS - Bangalore University - 1990
MD - Bangalore University - 1995
Fellow Diabetes Care - University of Newcastle Australia - 1995

Location

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13, 3rd Cross, Mosque Road, J.C Nagar, Bangalore- 560006, Karnataka Landmark: Opposite Fun WorldBangalore Get Directions
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DaVita Care India Pvt. Ltd

2, Setlur Street, Shantinagar Landmark : Near Hercules Sport ShowroomBangalore Get Directions
350 at clinic
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How I reduce my weight it increasing day by day even I don't eat more food please tell me fast as soon as possible.

BHMS
Homeopath, Faridabad
Hello, homoeopathy has the best answer for your query. You can lose weight with the help of homoeopathic medicines, without any side effects. This involves correction your metabolism. 1. Take phytolacca berry tablets (wsi), 2 tablets with warm water, three times a day, half an hour before meals. 2. Fatoline drops from haslab, 15 drops + 1/2 cup of warm water, twice a day. 3. Take 1 glass of luke warm water with lemon juice and honey in the morning for 15 days in a month. 4. Take 1 cup of green tea in the eveninng daily. 5. Do surya namaskar, yoga asans. 6. Avoid sweets, oily, spicy, junk food, chocolates. 7. Drink plenty of water daily. 8. Eat good quantity of green vegetables, salad and fruits.
2 people found this helpful
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I am doing regular exercise for 40 minutes and walking 45 min. At least 4 days a week in morning. My weight is 92 kg and my height is 158 cm. Age-47 y . I have no bp, sugar etcc. I am also cautious about food habits. What do you suggest me to do to reduce weight especially my belly.

MSc
Dietitian/Nutritionist, Chandigarh
Hi lybrate-user So here we reveal 10 secrets to have a perfect flat tummy: Flat tummy The simplest way to have a flat tummy is performing abs exercises regularly. Examples are- sit ups, crunches etc. Avoid having large meals. It is preferable to have small and frequent meals. One can keep away from bulky belly built, because of heavy meals. Avoid taking a nap in the afternoon after your meals. Taking a nap will relax your digestive system and will store all the fat in your abdomen area. One can start doing exercises like push-ups, pull-ups for one set with minimum 10 repetitions. Eat less sugar and sweets as possible. One can even make it to no sugars a day. Avoid sitting at one place for the whole day. If you are a sedentary worker then walk in your parking area during your lunch break after meals. This will help in better digestion. Chew your food properly. It is said that chewing your food 32 times keeps your digestive system healthy and also allows you to eat less food. Add plenty of salads in your diet as they do not contain fats and calories in them. They are simple to digest and don’t get stored in your tummy area. Avoid drinking lot of alcohol. Alcohol gives empty calories, which get store in your stomach area for long period of time and make you fat and obese. Having a peg is fine but occasionally that too red wine. Avoid having fried, junk or heavy snacks. Go for light, low calorie snacks options like puffed cereals, khakra, brown bread sandwich etc. These are simple ways in which you can have a flat tummy. If you have any more suggestions feel free to share with us here.
5 people found this helpful
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Tell me some things which can help me in weight loss. Without doing much activity.

MSc
Dietitian/Nutritionist, Chandigarh
Hi, try having warm lemon water with honey every morning. Below tips could help you start your weight-loss journey. 1. Never eat a snack out of a carton or a cover. Always use a cup or a plate to so you know how much you are eating. 2. Have at least one bright colored fruit and one bright colored vegetable a day 3. Take a small snack box to office with almonds, walnuts and other dry fruits to satisfy your cravings 4. Try to have your dinner by 8 so that you are not too hungry and also make healthy choices at dinner. 5. People who eat breakfast have a better success rate at losing weight. 6. Beware of zero trans fat and fat free foods as you might end up eating high sugar and carb containing foods. 7. People who are emotional eaters learn to identify the emotion that makes you eat unhealthy food and try diverting your mind to something else you love 8. If your plates are too big trade them off for a 9 inch plates 9. Replace your weighing scale with a tape measure. 10. Share your weight-loss journey with a family member or friend so that you are accountable to each other. 11. Green tea at least once a day will help you boost your metabolism 12. Sleep helps in repair and regulating your hormones. Sleep atleast 8 hours in a day. 13. Have fruits at least twice a day.
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I am 24 yrs old and compare to my height I am more than 8 kg. How can I reduce my weight? Please help me.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Una
Hello, by take arogyam pure herbs weight loss kit to easily reduce your weight without any side effects.
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I want to loose my weight. Is garcinia combogia really helpful .any side effects for it .is it safe. It really works?

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics
Dietitian/Nutritionist, Mumbai
Hello, Garcinia Cambogia is considered to be the most hyped extract for instant weight loss results. Its role in the body is to just suppress appetite. It surely gives almost prominent and instant weight loss but comes with the major drawbacks. To name a few below . Frequent headaches and dizziness. . Loss of appetite . Digestion related problems . Constant complain of dryness of mouth. Remember there is nothing called fast and sustainable weight loss.
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I have a desk job and from last 2 months my weight increase from 65 kg to 74 kg so please help me.

BHMS
Homeopath, Chennai
Tips to lose weight  faster: 1. Eat a high-protein breakfast. 2Avoid sugary drinks and fruit juice.  3. Drink water a half hour before meals. 4. Choose weight loss-friendly foods (more vegetables and fruits) 5. Eat soluble fiber. 6. Eat mostly whole, unprocessed foods.  7. Eat your food slowly. 8. Sleep 7-8 hours 9. Go for regular exercise Constitutional homoeopathic treatment will give you best results.
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Right now my weight is 90 kg, height is 5'9" Last couple of days I have started gym. I walk for 1.6 kg and cycling for 8 km everyday. What should be my diet?

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
A. Breakfast (Between 8-10 a. M) – Have oats/porridge or brown bread with milk and nuts. B. At 11 a. M - Cup of Green Tea C. Mid day meal (around 12 p. M) – Have a bowl of fruits. Citrus fruits are best taken during this hour and absorb well in the body. Have oranges, amla, pineapple etc during this hour. D. Lunch (between 2-3 p. M) – Daal, roti, mix veg, buttermilk and salad. You can also take brown rice with daal in lunch. Try to get your food cooked in olive oil. Lace your salad with apple cider vinegar, black pepper and seeds like flaxseeds or chia seeds to make it nutrition packed lunch. E. Between 4 p. M – 5 p. M – Cup of Green Tea F. Evening (4-6 p. M) – Have some nice sprouts with tomatoes and cucumber. G.Dinner (2 hours before sleeping, preferably before 9 p. M) – Paneer & veggies salad with olive oil, Roti or brown rice with Daal. H. Have a glass of warm milk.
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I am suffering a lot with obesity. I am 96 kgs of heavy weight and have a heavy pains and I cannot sit or stand. I had consulted many doctors but I had not found solution. So please suggest me the best option and a best doctor thanks.

MD - Alternate Medicine, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Mohali
You can follow some tips in daily routine. 1. After every meal, drink 1 cup boiling water with spoon sip by sip. After half an hour you have taken meal do this daily. 2. Try to avoid eating heavy food after 7 pm. As it takes time to digest heavy food. 3. Drink 1 glass water half an hour before meal. 4. Try to do some exercise. Yoga and meditation are very good in losing weight and maintaining it also. Yoga asanas you can do - manduk asana - sarwang asana - setubal asana - pawan mukht asana pranayama -anulom vilom -deep breathing - kapal bhati other exercises -crunches -cycling -leg rotation
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What should I do to reduce weight as my weight is increasing day by day please help me?

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
Our Daily energy requirements for proper functioning of our body is 1600-2200 K cal of Energy if we want to remain fit and healthy.But there is a misconception that weight is reduced by dieting.But weight is not reduced by only skipping our meals or prohibition from sugars but until we are not aware what are our body energy requirements ,it will be difficult to loose weight.If we restrict ourself from taking daily diet to 1100-1200 Kcalories ,and increases our workouts,only then we can think about reducing our weight and for that we must obtain proper knowledge of exact energy levels in a particular dish we are eating,only then we can achieve our target of reducing weight by means of simple mathematical calculation. Diet Plan for Weight Loss (1200 calories) Food Item Amount Calories (kcal) Protein (g) Early Morning Lukewarm water with lemon 1 cup Tea (without sugar) 1 cup 35Kcal 4g Marie biscuits 2 56 Kcal Breakfast Skimmed milk with sugar 1 glass 90 Kcal 8g Brown bread upma 1 plate 205 Kcal 6g OR Besan Chilla 2 290 Kcal 12g Mid-Morning Fruit salad 1 small bowl 40 Kcal Lunch Veg Khichdi 1 medium bowl 202.5 Kcal 9.5g Veg raita 1 small bowl 75 Kcal 3.5g Mix veg salad 1 bowl 30 Kcal 2g Evening Tea (without sugar) 1 cup 35 Kcal 4g Wheat rusk 2 120 Kcal 6g Dinner Missi roti (without oil) 2 200 Kcal 6g Mix veg 1 medium bowl 95 Kcal 4g Curd 1 small bowl 30 Kcal 1.5g Total 1213 kcal 54.5 g
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How can the belly fat be reduced without going to the gym but going for a regular jogging on a daily basis for about 2 kilometers?

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
Hyena, Thanks for the query. You must understand that to reduce belly fat needs a good diet and exercise routine. You cannot spot reduce fat. Along with cardio workouts like walking, jogging, swimming you also have to include specific exercises. But remember only specific exercises cannot work alone. Exercises To Reduce Stomach Fat that you can do at home too. 1)    Crunches: There is no better exercise that you can think of to reduce belly fat than crunches. It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time. Lie flat on your back on a mat. Bent your knees with your feet touching the ground.Now place your hands just behind your head.Take a deep breath and lift your upper body off the floor. You need to exhale when you are lifting your body.When you bring your body back to its original position you need to inhale. Once you come up you need to exhale.Do this for 10 times and then repeat for two or three more sets.2)    Reverse Crunches This is another exercise that will help you to easily get rid of stomach fat. Lie with your back on a mat. Raise your knees with the feet planted on the ground.Keep both the hands on either side of your body.Push your feet in such a way that your thighs are perpendicular to the ground and your feet are off the ground.Now lift your back such that your knees bend towards your chest.Inhale when you plant your feet on the ground and exhale when you lift your back and move your knees towards the chest.Repeat this for 10 times and for two more sets.3)    Twist Crunches This exercise routine is very similar to crunch exercise and here you will have to rotate your shoulder in the direction of the other shoulder. Lie down on the mat with your hands behind your head.Bend your knees and make sure that the feet do not touch the ground.Now move your upper body towards your knees like the crunch exercise. But, here you will have to make sure that you twist your right shoulder towards your left and the left torso must be on the ground.Repeat the same way on the other side. Here, you lift your left shoulder towards the right with the right torso resting on the ground.Repeat the same procedure for 10 to 12 times.4)    Vertical Leg CrunchLie with your back on the mat or the floor. Extend both your legs towards the ceiling and make sure that you cross one knee over the other.Now repeat the same what you have done in the crunch exercise.Breathe in when you lift and cross the knees and breathe out when you move your upper body towards your knees.Repeat this vertical crunch exercise for 10 to 15 times for three consecutive sets.5)    Side Crunches The side crunches will also help you to shed excess belly fat and will also help in providing a proper workout for your love handles. It is very much similar to the twist crunch exercise. The only difference here is that you will have to lift your right leg up when you are tilting your left shoulder towards the right shoulder and vice versa. Repeat for 10 to 12 times each side for 2 consecutive sets. 6)    Bicycle Exercise This is yet another exercise that will help you to shed excess fat round your belly area easily. Lie flat on the floor or the mat and keep both the hands on either side of your head.Now lift both your legs from the ground and bend them at your knees.Now pull your right knee close to your chest with your left leg out. When you are bringing the right knee up you can try to meet your left elbow with your right knee to have a perfect stomach crunch.Now take your right leg out and bring your left knee close to your chest. Now, lift your upper body and make sure that your right elbow touches your left knee for a perfect crunch.Repeat this for 10 to 12 times for both the sides and for two consecutive sets.7)    Rolling Plank Exercise The rolling plank exercise is another popular exercise that will work great on your lower back, hip and abdomen areas. Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.You need to look forward so that your neck is aligned with your spine.Now lift the knees up so that you support your legs now on your toes.Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe normally during this routine.Now move to and fro for the next half a minute to constitute a rolling plank exercise.Rolling Plank SidewaysLie on the floor in a sideways position.Support your weight on the right elbow and your right leg. Make sure that the right elbow is perpendicular to your right shoulder.Place the left leg above your right leg. Keep your knees straight and lift yourself in such a way that your hips are off the ground.Hold this position for about 30 seconds. Once you practice this position, you can hold to this position for 1 to 2 minutes.Do the same on the other side as well.8)    Lunge Twist If you are a beginner trying to work your belly to remove its excess fat, then you should first try out the lunge twist exercise. Move your left foot forward and bend your left knee. You will feel the hamstring stretch on your right leg.Now lift your hands parallel to the ground and make sure that they are in front of you.Take a big step forward with your left leg and sit down as if you are sitting on a chair. Your right leg should be positioned backwards and you must use your toes to support your right leg.Make sure that your upper body and the spine are in the upright position to perform perfect lunges.Now perform the same lunge exercise on the other leg.Repeat this for 15 times.9)    Side To Side Bending Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape. Stand in an erect position with your feet together. Lift both your hands and stretch it above your head and make sure that they are clasped together.Now bend your body to your left side as much as possible until you feel a strain on your right side. Hold in this position for 15 seconds.Now come back to the same standing position.Now repeat the same on the right side. Now hold this position for about 15 seconds.Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.10)    Stomach Vacuum If you are a beginner looking to do some exercises to reduce belly fat, then you should start with low impact exercises like stomach vacuum exercises. This is an exercise that concentrates mainly on breathing. Hit the ground on all fours by supporting your body on your knees and hands.Now take a deep breath and make sure that your abdomen is loose.Now exhale your breath and make sure that you hold your abdomen muscles tight during exhalation.You need to hold the abdomen contraction for about 15 to 30 seconds.Repeat this process for 15 times for two to three sets daily.11)    Captain’s Chair You will need a chair to do this exercise. It is a simple exercise that will help in reducing excess belly fat. Sit on the chair with an upright spine and straight shoulders.Place both your hands on either side with the palms of the hands facing downwards. Take a deep breath.Now as you exhale, make sure that you bring both your legs upwards such that your knees are very close to the chest.Hold in this position for 5 to 10 seconds. Do not arch your back or bend forwards when your knees are close to your chest.Now bring your legs back to the ground and repeat the same process for 15 times.
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Her bmi is 24.5, I want her to achieve less than 20. She has larger hips than normal. And side flabs of stomach has lots of fat. How to improve and achieve normal and healthier body.

BHMS
Homeopath, Delhi
In order to achieve a normal and healthier body start doing walk for alteast 30 minutes daily and for 30 minutes you should excercise by doing bodyweight excercises focussed towards legs and sides of the body. You should also take balanced consisting on proteins carbohydrates and healthy fats, avoid white sugar, processed and refined food stuffs by doing this you can achieve your desired bmi in 6 months.
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I want to reduce excess fat as soon as possible. I am trying to do skipping. Walk on thread mill. Even though I cannot find reduce in my weight loss. So please help in reducing my body weight. I can don't anything for reducing my body weight. I do a skipping of 500 a day. And a walk for 20mins. Eventhough I cannot reduce. Please help me in reducing weight.

Vaidya Visharad
Ayurveda, Narnaul
Do regular exercise like brisk walking (at least), running, swimming etc. avoid sedentary and lazy lifestyle.Mid afternoon ? Coconut water or dry fruits or lemon tea or vegetable soup.For more details consult me privately.
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Weight Control During Pregnancy - Why is it Important?

Certification in Robotic surgery in Gynecology, MRCOG (LONDON), Fellowship in Gyn Endoscopy, MD - Gynaecologist & Obstetrician, MBBS
Gynaecologist, Mumbai
Weight Control During Pregnancy - Why is it Important?

Being able to conceive and the prospect of bringing a new life into the world is something that is highly satisfying and full of joy. Mother's-to-be generally start to take extra care of their diet and make sure they eat right when they are pregnant so that the fetus does not have to suffer. Though it is important to eat healthy during pregnancy, a lot of women and/or their loved ones tend to get carried away and end up gaining more weight than they should.

Today, where our modern lifestyle exposes us to minimal physical activity, the risk of becoming obese during pregnancy is high and some may mistake it for a healthy body. Not only does being obese has adverse effects on the pregnancy, it may also lead to the birth of an unhealthy baby, which may leave long-term negative impact on the body and health of the mother for her to struggle with, for a lifetime.

Some disadvantages of obesity in pregnant women:
In order to be able to understand the importance of controlling weight gain in pregnancy, it may be essential to know what could go wrong if the weight is not controlled or kept under check. Here’s what could go wrong:

  1. The increasing weight may be one of the biggest reasons for developing long-term health problems, such as diabetes and cholesterol that find an easy access to the body during the time of pregnancy.
  2. The chance of a normal delivery in obese women are highly minimal, as observed by experts around the world.
  3. In the case of disorders such as preeclampsia, it may become necessary to deliver the baby sooner than the regular time period and it may also put the organs of the mother at great risk.
  4. Sleepless or tired nights may be common in the case of women who suffer from obesity during pregnancy and this is something that may affect the journey and process of pregnancy as a whole.

Tackling obesity and keeping it at bay
One of the most important things to do in order to keep obesity at bay in the event of a pregnancy is to make sure that you are eating healthy. If you overtly indulge in fatty foods and junk items, you may be putting your body at the risk of gaining quick kilos. However, if you eat a balanced diet and make sure that you consult your gynaecologist for dietary advice, you may be able to keep excessive weight at bay. Light exercises, such as swimming, walking or yoga can also help but you must make sure to take expert help and suggestions before performing any physical activity that may put yourself or your baby at risk. With the right help you may be able to go through a healthy pregnancy and achieve health and happiness for your baby.

2606 people found this helpful

How I make me healthy? Can I get the healthy food list to take from morning to night? I am very fat. So tell me how I loose my weight?

MSc
Dietitian/Nutritionist, Chandigarh
A balanced diet is a diet that has sufficient amounts of all components of food like carbohydrates, proteins, fats, vitamins & minerals with water. A healthy diet includes all these components of food without overloading oneself with just one component. Inclusion of dals, rice, milk, veggies, fruits & various oils in a balanced way will serve as a balanced diet.
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M 31 years old. My hight is 167 cms and weight is 84 kgs. please help me to reduce weight. M taking herbalife to loose weight.

MD (Medicine), BHMS, CGO
Homeopath, Mumbai
Hi thanks for writing us, according to your height your weight should be 62 kg, you have to loss 22 kg weight. Dear first we have to find reason of your weight gain. There are 100 s of reason for weight gain. Here im giving you some tips for easy and fast weight loss. Remember one thing avoid dieting for weight loss, cause dieting will help you loose some weight but after some period you will put on double weight. Tips for weight loss. 1. Try to take our research oriented holistic medicines for assures, fast and permanent weight loss. Without surgery, without gym, without crush dieting, with out side effect. People are loosing 2 to 10 kg weight per month. 2. Take 1 glass warm water with lemon. 3. Eat plenty vegetable and fruits. 4. Eat 5 to 6 servings of food per day. 5. Drink 10 glass water per day. 6. Avoid deep fried, cold drinks. 7. If your non vegetarian you can eat egg, fish, chicken in limited quantity. 8. Avoid hormonal treatment, steroid, stress.
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I am 47 years old. My hair is falling too much and also if I eat little also I gain weight very fast. I am diabetic patient. What should I do.

Diploma in homeopathy, B. Sc
Homeopath, Gurgaon
Hair does start falling at 47, but not too much. A healthy diet and regular exercise helps a lot. Your diet must include fresh fruits and a full serving of salads at every meal: cucumber, tomato, carrot, radish, onion slices or spring onion, raw cauliflower, cabbage leaf, etc. All this is essential to give you a balanced nutrient boost. Cut out any junk food and aerated drinks totally. Generally foods that come out of a packet, or can, or bottle shud be avoided. Exercise to increase circulation:- 2 mins of hard exercise then 1 min rest - do this four times a day. You can either do it all in one go or split it into sessions through the day. In total it is only 12 mins a day so should not be a big issue. A very useful exercise is to jump in one place simulating skipping. Build up your time to 2 mins. Of jumping. In conclusion, live and eat healthy and you will develop energy, a glowing skin and a healthy'go' in life -regardless of age. I am sending you homeo remedies for a good diet and sugar control.
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I have heard of Cambogia Garcinia as fat burner medicine that helps in weight loss as it contains Hydroxy acid. Is it good to take does it have any side effects. I was thinking it for my wife. Please suggest. Her height is 5.3 ft and weight 73.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Navi Mumbai
Hi for reduced weight you should work out as per you consume calories and it will take time just continue work out. Take following remedies for loosing weight 1.arogya vardhini vati 2 tab before lunch and dinner 2. Abhayarishta 4 tsp before lunch nad dinner 3. Morning break fast=mung dal green soup 1 boul and if feel hunger have pomegranate or apple 4.lunch 2 chaati + fruit vegetable + if you like rice 1 bowl and dal + barley soup 5. Evening 4-5 pm have some milk with sunth or any fruit you like 6. Dinner barley soup 2 bowl and one fruit follow this diet you will get reduced weight.
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What kind of diet I have to follow for burning my belly fat and get a flat stomach?

BSc
Ayurveda, Ujjain
Take simple veg home made food, salad. Avoid all types of too oily, ghee prepretion, fast, spacy, junck foods. Do arobic excersices, yoga, tadasan, pachimotanasan, sarvangasan (learn from guru do not try salf without learning)
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I am 22 years female. Weighing 7 kg. I am taking proper diet and not using any weight reducing supplements. How can I lose my weight and get fit?

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Navi Mumbai
Hi for reduced weight you should work out as per you consume calories and it will take time just continue work out. Take following remedies for loosing weight 1. Arogya vardhini vati 2 tab before lunch and dinner 2. Abhayarishta 4 tsp before lunch nad dinner 3. Morning break fast=mung dal green soup 1 boul and if feel hunger have pomegranate or apple 4. Lunch 2 chaati + fruit vegetable + if you like rice 1 bowl and dal + barley soup 5. Evening 4-5 pm have some milk with sunth or any fruit you like 6. Dinner barley soup 2 bowl and one fruit follow this diet you will get reduced weight.
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I just want a proper and well maintained diet plan for me which can easily available in kitchen and also help me faster to reduce my tummy. My problem is my tummy fat I want to reduce it and I am also doing exercise every day but I didn't have any diet plan.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
a. Have plenty of nuts, dry fuits and seeds. Almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. b. Good amount of fruits and vegetables – Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. c. If you are a non- vegetarian - Eat eggs, chicken etc. d. Eat whole grains – Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day. e. Eat Sprouts – Chana and moong which are full of protein and nutrients. f. You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day.  g. You can take natural food items like wheat grass which is full of essential nutrients. Try to be patient while you are on this diet. Results take time to show. Just follow this regimen and you will soon start seeing the results.
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