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Dt. Ramchandra

DYN, MS

Dietitian/Nutritionist, Bangalore

15 Years Experience
Dt. Ramchandra DYN, MS Dietitian/Nutritionist, Bangalore
15 Years Experience
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Personal Statement

I’m dedicated to providing optimal health care in a relaxed environment where I treat every patients as if they were my own family....more
I’m dedicated to providing optimal health care in a relaxed environment where I treat every patients as if they were my own family.
More about Dt. Ramchandra
Dt. Ramchandra is a trusted Dietitian/Nutritionist in Jayanagar, Bangalore. He has been a successful Dietitian/Nutritionist for the last 15 years. He studied and completed DYN, MS . You can consult Dt. Ramchandra at REVIVE, Multi-Speciality Physical Health & Wellness Centre in Jayanagar, Bangalore. Don’t wait in a queue, book an instant appointment online with Dt. Ramchandra on Lybrate.com.

Lybrate.com has a nexus of the most experienced Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 35 years of experience on Lybrate.com. You can find Dietitian/Nutritionists 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
DYN - SWAMI VIVEKANAND HOMEOPATHIC MEDICAL COLLEGE - 2002
MS - SWAMI VIVEKANAND HOMEOPATHIC MEDICAL COLLEGE - 2004
Languages spoken
English

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#2079, East End B Main Road, 9Th Block, 38Th Cross, Jayanagar, Jayanagar 9Th Block, Landmark: Right To Reddy HospitalBangalore Get Directions
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How to take care of health in summer season?

Ph.D - Ayurveda, FFAM-Post-Gratuate Felloship, MD - Ayurveda
Ayurveda,
Avoid going out in hot atmosphere, if required, head and ears should be well protected with cloth, wear cotton made cloth wares, drink sufficient water, carry water bottle, avoid roadside drinks, fried, pungent, spicy food items. May consume coconut water, bel sharbat, jal jeera, water melon juice, sugarcane juice (precautionary drink in plastic glass when outside) be in cool place but perspiration may be allowed as it is excretion, avoid to be more time in a. C, may take sattu in water or milk, fruits are to be preferred than snacks, water soaked whole grains like moong, chana may be consumed.
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My age is 21, my weight is 55, my height is 169 cm Is my BMI is correct If it wrong ,then give soln to over come from it.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Navi Mumbai
My age is 21, my weight is 55, my height is 169 cm Is my BMI is correct
If it wrong ,then give soln to over come from...
I suggest you easy method of weight gain just follow it for year you will gain weigh defiantly 1. Start exercise regularly for 3 month and then after 3 month leave it for 3 month at the time of exercise your diet will increase but same diet continue after 3 month when you stop exercise so thats why your weight will increase automatically now we discus about diet 2.take dates with milk in the morning breakfast 3.triphala kadha 4 tsp beore lunch and dinner 4.amala juice 4 tsp + 2tsp sugar + 2tsp honey in the morning empty stomach this take for 1.5 month only your weight gain will take definitely note=avoid over eating. When you are trying to gain weight, you should eat food the rich in vitamins and minerals. 1. Healthy food includes meat, egg, milk, fruit vegetables, fruits, and nuts. Cashews, almonds, dates, walnuts, dry grapes, apricots, peaches are some of the dried fruits and nuts that can be added to breakfast, salads, cereal and desserts. Sesame seeds, ground nuts, and peanuts also contain fats in them and can help in adding that extra pounds you desire. 2. Sometimes loss of appetite may also cause weight loss. So you should take following remedies improving weight A]triphala kadha 4tsp before lunch and dinner B]amala juice 4 tsp + sugar 2 tsp+ honey 2 tsp empty stomach in the morning umami flavor increases satiety and enhances appetite. Due to improving hunger and digestion whatever you will eat more and even you eat more it will digest properly and your weight will increase naturally without any supplement.
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For diabetes patient will it be necessary to avoid all the sweet product?

MBBS
General Physician,
For diabetes patient will it be necessary to avoid all the sweet product?
We need to eat food with low glycemic index and better to avoid all sweets or consult with your treating dr.
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I am sahil I am 20 years old I live in bhadra rajsthan my question for me that I am a very thin boys how to make my body very strong.

MSc
Dietitian/Nutritionist, Chandigarh
I am sahil I am 20 years old I live in bhadra rajsthan my question for me that I am a very thin boys how to make my b...
Hi here are 6 ways to gain weight healthily: 1. Eating 5 to 6 meals a day in order to gain weight, start eating 5-6 meals a day by breaking them into parts. Eating a lot at once may cause indigestion if the body fails to absorb all nutrients. Eat in small amounts, even if you are not hungry and there will be an increase in appetite from day to day. The aim should be to have a generously portioned breakfast, lunch and dinner, as well as two to three snacks in between. 2. Start weight training if you build your muscles through weight training, it will convert the extra weight into lean body mass and also stimulate your appetite. The extra muscle increases the rate of metabolism. When you start exercising you will often experience extreme muscle soreness but it goes away in 3-5 days. 3. Load up on protein besides weight training, a protein-rich diet can help you gain mass. Eating a meal heavy in protein shortly after finishing exercise can be highly effective in adding extra pounds to your body. However, a diet focused only on lean protein is not helpful. It is important to make sure that your diet has plenty of fat in it. Eat foods rich in protein like cheese, meat, eggs, etc to gain weight in a healthy manner. 4. Workout your entire body a lot of people focus only on training the muscles on their arms, chest and shoulders and this is a grave error. Firstly, it will give you a disproportionate body; and it will make you prone to injuries. Therefore, it's important to work out the entire body for a complete and balanced look. 5. Drink your calories to reach the calorie requirement only by eating may be tough. Drinking milk, milkshakes or protein shakes with little or no sugar can be an effective way to load up on the calorie requirements. 6. Be patient and believe in yourself gaining weight quickly in a healthy manner is unrealistic. Every body type is different and it takes months to gain weight. Living healthy by eating the right diet will increase your strength. It is also important to keep following the routine even if you don't see any gains. Caution: junk food and fried foods must be avoided; although have a tendency to add more fat to your body but are very low in vitamins and minerals which are essentially required to keep you really fit. Related tip: the most powerful way to put on weight - snacking right.
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Calcium in your child's diet

BDS, Diploma in Hospital Administration, Diploma in Pharmacy
Dentist, Delhi
Calcium in your child's diet
Calcium is crucial for good health and development.Calcium is vital for building strong bones and teeth, promoting nerve and muscle function, helping blood clot, and activating the enzymes that convert food into energy. About 99 percent of the body's calcium is stored in the teeth and bones. And because children are growing new bone all the time, they need a steady supply of calcium to support healthy growth.

How much calcium does your child need?

Ages 1 to 3 years: 700 milligrams (mg) per day

Ages 4 to 8 years: 1,000 mg per day

Your child doesn't have to get the recommended amount of calcium every day. Instead, aim for that amount as an average over the course of a few days or a week.

The best sources of calcium

Dairy products such as milk, yogurt, and cheese are some of the best sources of calcium, but you'll also find it in some unexpected places. Here are some calcium-rich foods to try:

1/4 cup raw tofu prepared with calcium sulfate: 217 mg (The calcium content of tofu varies, depending on how it's processed. Check the label.)
1/2 cup plain yogurt: 207 mg
1 tablespoon blackstrap molasses: 172 mg
1/2 cup fruit yogurt: 122 to 192 mg
1/2 cup calcium-fortified orange juice: 133 to 250 mg
1/4 cup ricotta cheese: 167 mg
1/2 cup milk: 150 mg
1/2 cup chocolate milk: 144 mg
1/2 ounce Swiss cheese: 112 mg
1/2 cup vanilla frozen yogurt, soft-serve: 102 mg
1/2 ounce cheddar cheese: 102 mg
1 slice whole grain bread: 24 mg
1/2 ounce mozzarella cheese: 103 mg
1/4 cup collard greens: 66 mg
1/4 cup homemade pudding (from mix or scratch): 76 mg
1 tablespoon tahini (sesame seed butter): 64 mg
1/4 cup turnip greens: 50 mg
1/4 cup cooked spinach: 60 mg
1/2 cup calcium-fortified cereal (ready to eat): 51 mg
1/2 cup calcium-fortified soy beverage: 40 to 250 mg
The amount of calcium a food contains varies somewhat, depending on the brand, the size of the fruit or vegetable, and so on. Kids may eat more or less than the amounts shown, depending on their age and appetite. Estimate the nutrient content accordingly.

Calcium content isn't affected by fat, but the dietary fat in dairy products plays an important role in your child's development. Children younger than 2 need to get half their calories from fat for healthy growth and brain development, so they should eat only full-fat dairy products. But unless your doctor advises otherwise, children older than 2 need to get fewer calories from fat, so they should eat low-fat or nonfat dairy products to maintain a healthy weight.

Tips for maximizing your child's calcium intake

Some experts believe that many children are falling short of their calcium requirement. This could be partly because juice and other nondairy drinks are so popular that kids are drinking less milk. Here are some simple steps you can take to make sure your child gets enough calcium:

Use milk instead of water when preparing cereal, hot cocoa, and soup.
Use evaporated milk in place of regular milk in recipes – it has twice the calcium of regular milk.
Add yogurt to fruit salads; nonfat milk powder to pancake batter, sauces, and smoothies; and cheese to vegetables, sauces, and mashed potatoes.
Buy calcium-fortified juice, bread, and cereal.
Vitamin D helps the body absorb calcium, so make sure your child gets enough vitamin D – about 600 international units (IU) per day.
Can your child get too much calcium?

An extremely high level of calcium in the blood is usually due to an underlying medical condition rather than consuming too much calcium in food and supplements. The Institute of Medicine recommends that kids age 1 to 8 get no more than 2,500 mg of calcium daily – that's roughly the equivalent of eight 8-ounce glasses of milk. While it's a good idea to keep an eye on how much calcium your child gets from her diet, it's unlikely that she will get too much calcium from food alone.

Calcium supplements, on the other hand, can sometimes be a problem. For instance, taking excess calcium supplements has been linked to a higher risk of kidney stones.


24 people found this helpful

If we drink karela juice in more quantities it affect to kidney to diabetes person?

MBBS, CCEBDM
Diabetologist, Bangalore
If we drink karela juice in more quantities it affect to kidney to diabetes person?
Hi Karela juice is a diabetic friendly juice. It has glucose lowering effect and drinking it in excess can cause repeated low blood sugars when taken with diabetic medicines. It mostly causes abdominal pain and diarrhea in some but is not known to cause any kidney damage. In fact it prevents kidney stones and controls blood pressure.
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Hello, m 26 years old guy with a height of 5.11 but my weight is stable At 100 kg I do not have any other problems .my query is that I want to lose my weight it is also here to mention that I do not have food cravings for fast food and other such stuff but my weight does not come down pls suggest me how can I get rid off excess weight Regards.

M.Sc - Dietitics / Nutrition, Diploma in Food & Nutrition & Diabetic Educator , B.Sc. - Home Science
Dietitian/Nutritionist, Delhi
Hello, m 26 years old guy with a height of 5.11 but my weight is stable At 100 kg I do not have any other problems .m...
Take aloe vera juice with luke warm water before meals. Do walk daily. Take papaya, salad,coconut water. Take veg. Soup.nd please contact near by dietitians they will give you proper diet plan. Nd please follow.
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How can I develop my body for bodybuilding. I am so skinny so pleas tell me about that I'm so worried about my body.

MSc
Dietitian/Nutritionist, Chandigarh
How can I develop my body for bodybuilding. I am so skinny so pleas tell me about that I'm so worried about my body.
Hi lybrate-user you need to gain healhty weight. Go only with the foods which are said to increase nutrient intake for the body and provide with sufficient energy, some of these foods have been listed below for simplicity: salmon tuna paneer soya beans soya paneer-tofu eggs shrimps granola bars cheese paneer yoghurt walnuts dates apricots anjeer raisins nuts and oil seeds peanut butter chicken breast gaining weight is not an excuse to get fat and schedule daily visits to all-you-can buffets. I suggest you begin implementing one principle each week and watch your body stack on more muscle to your frame each week.
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Health Benefits Of Cardamom

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Health Benefits Of Cardamom

Health Benefits Of Cardamom 

Cardamom is native to the evergreen forests of India. This spice is commonly used in Indian cuisine, but it has also made its way into Ayurvedic medicine as a treatment for mouth ulcers, digestive problems, and even depression. Some of the health benefits of this peppery, citrus spice are now making their way into modern studies. It's well worth adding cardamom to your food for the flavor alone, but these health benefits are also something to consider whenever you break out the spices.

Digestion

Cardamom is related to ginger and can be used in much the same way to counteract digestive problems. Use it to combat nausea, acidity, bloating, gas, heartburn, loss of appetite, constipation, and much more.

Detoxify

This spice helps the body eliminate waste through the kidneys.
Halitosis in India they chew cardamom after meals or whenever they need to freshen their breath.

Diuretic

Part of the reason cardamom is such a good detoxifies is thanks to the diuretic properties. It helps clean out the urinary tract, bladder, and kidneys, removing waste, salt, excess water, toxins, and combating infections too.

Depression

The science behind the antidepressant qualities of cardamom hasn't been studied yet, but ayurvedic medicine swears by the tea as a means to fight depression.

Oral health

Apart from helping with bad breath, cardamom is used for mouth ulcers and infections of the mouth and throat.

Cold and flu

This pungent spice may help prevent and relieve cold and flu symptoms. It's also used for bronchitis and coughs.

Cancer

Animal studies are showing promise that cardamom protects against, inhibits growth, and even kills some cancers.

Blood pressure

As a diuretic and fibre rich spice, cardamom significantly lowers blood pressure.

Blood clots

Cardamom prevents dangerous blood clots by preventing platelet aggregation and the sticking to the artery walls.

Antioxidant

Many of the vitamins, phytonutrients, and essential oils in cardamom act as antioxidants, cleaning up free radicals and resisting cellular ageing.

Pathogens

The volatile essential oils in cardamom inhibit the growth of viruses, bacteria, fungus, and mold.

Anti-inflammatory

Like ginger and turmeric, its relatives, cardamom has some anti-inflammatory properties that limit pain and swelling, especially in mucus membranes, the mouth, and throat.

Hiccups

Cardamom is an anti-spasmodic that can help get rid of hiccups. This also applies to other involuntary muscle spasms, like stomach and intestinal cramps.

Aphrodisiac

Traditional medicine lists cardamom as a powerful aphrodisiac that can help with erectile dysfunction and impotence.

4 people found this helpful

Hello sir/ ma'am My Weight is too low I want to increase of my weight. And also tell me other tips.

MD(EH)/AM/Accupressure
Acupressurist, Chandigarh
Hello sir/ ma'am
My Weight is too low I want to increase of my weight. And also tell me other tips.
You may take Alfafa tonic thrice a day fir one month with diet improvement in your daily life like. Banana shake, grapes juice, date milk soaked black raisons and figs, roasted potatoes, butter sugar paste atleast 40 grams daily for one month. Call back in detail if there is any other problem.
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Hello doctor my father (60 years) suffering from sugar since from 10 years now he has tested blood n report says creatinine is 1.7 urea 60 calcium 9.8 and avg blood glucose 274 mg/dl please suggest.

Diploma in Child Health (DCH), MBBS
Pediatrician, Delhi
Hello doctor my father (60 years) suffering from sugar since from 10 years now he has tested blood n report says crea...
Tight control of diabetes, blood pressure, less than 5 gm salt per day, no pain killers, moderate protein intake, test regularly including microalbumin in urine, stop kidney toxic anti-diabetic and other drugs, may require insulin, regular exercise, and strict diet control view - diabetesjain.com.
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Hi there I'm facing a problem with weight loss. I try very hard to lose weight. But I never lost an inch also. Please help me. Also I get a lot of acidity whenever I eat normal food also. I have constipation too. I drink a lot of water but even though I didn't get good results. Help me out.

BSc Home Science, M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Bangalore
Hi there I'm facing a problem with weight loss. I try very hard to lose weight. But I never lost an inch also. Please...
It is generally noticed that the people who fast for long hours (self dieting), or take more carbs and less protein, tend to put on more weight because their body start storing even carbs. This causes imbalance in the body so you have to first deal with your deficiencies and nutrient gaps. To loose with heathy food like eat every 2-3 hours in moderate amounts, a combination of more fibre, whole grains, sprouts, legumes, salads, 3-4 cups green tea, 1 fist dry fruits to have virgin fats, no to aerated & sugary beverages, junk foods, fast foods etc. And exercise for 45 min including yoga especially kapal bharti - 15 min every day.
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He is very good in physic 2 years ago. Since he is promoted in office he is coming late to home because of office meetings & everyday he is getting fatty now his waist touches 36. Which is 32 2 years ago. He is very choose in eating he eats very less & also not using lift but uses stairs almost. Dring lemon a lot. Nothing is working any what to do now.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Bundi
He is very good in physic 2 years ago. Since he is promoted in office he is coming late to home because of office mee...
If you want to help him, you can. Please see that only lemon will not do. On the other hand congratulations that he is having desire to keep wt under control. That's why he is using stairs and eats less. His metabolism needs to be corrected. Take following steps: 1. Cleanse gut - taruni kusumakar kusumakar churna 1/2 tsp at night with warm water. It's a mild purgative. Will settle in 1-2 days. So start on the eve of holiday. 2. Deepan and pachan- may give agnitundi vati 1 bid, chitrakadi 2 bid, tab liv 52 ds 1 bid. 3. Medohar guggul- 2 bid 4. Kumaryasava- helps in digestion n metabolism. 15 ml + equal water after meals twice a day. All medicines with warm water. Lots of water (little hot) to be sipped whenever he gets time. Ask him to do so deep breathing esp kapal bhati. Start from 3 minutes in the morning if possible or 1/2 - 1 hr before dinner. Raise to 10 minutes in a week or so. If can have walks for 30- 45 minutes, its good. Otherwise walk within house/ flat itself as much he can do for 4 weeks and report. It will continue but you have to ask and report every 4 weeks for any change in directions. Say him to avoid tea coffee in office or take green tea or hot water sips. Nobody minds. I know. Avoid sugar in tea. Avoid sweets, heavy oily food. Serve him only green salad at night every alternative day. If feels hungry, roasted gram seeds may be given. Keep these with him in office bag. Amused? it will work. Itch of eating should be satisfied this way. My experience has been wonderful like this. Best wishes.
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Dr. Mere pati ko body me Garmi se 3 funsi ho gayi h. Or voh pak gayi h. Inhe asi funsi aksar hoti rahti h. Aap batao kya kare. Bahut pain ho raha h. Iska koi ilaaz h.

Homeopath, Noida
Dr. Mere pati ko body me Garmi se 3 funsi ho gayi h. Or voh pak gayi h. Inhe asi funsi aksar hoti rahti h. Aap batao ...
Namaste, haan in summer boils ka ilaz h, aap hypersulph 200 din mein 3 baar dijiye, funsi apne aap fat ke nikal jayegi. Aur agar ye boils hamesha hote rehte h toh iska homoeopathic medicine h jisse ye kabhi nahi honge. Aap wapas se baat kare.
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I'm 20 years old, I'm very lean and I'm unable to gain weight, what kind of food should I have to take? And for better health?

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
I'm 20 years old, I'm very lean and I'm unable to gain weight, what kind of food should I have to take? And for bette...
Hye, Thanks for the query. Firstly understand that weight gain is very dependent on genetics and metabolism. It is important to know that just eating just two heavy meals a day will not help. Eating the right foods at the right time is very important. There are no special foods. Eat local and seasonal foods. Eat meals at frequent intervals. Eat a mid meal between each main meal. Avoid junk foods. Include dairy, eggs, nuts, fruits in your meals. Avoid alcohol and smoking. Exercise at least thrice a week. Even if you were to take medicines or supplements they will not work in isolation You need to have a calorie and nutrient dense meal.
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Hello doc. I'm female 25 years old. I want to gain weight what should I do but don't wanna gain belly fat. My height is 5.2 ft inch and weight is 46kg.

Ph.D - Ayurveda, FFAM-Post Graduate Fellowship, MD - Ayurveda
Ayurveda, Delhi
Hello doc.
I'm female 25 years old. I want to gain weight what should I do but don't wanna gain belly fat. My height ...
You need nourishing diet, dry fruits, fresh fruits, exercise, yoga postures and safe herbal remedies together to gain weight.
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Is diabetes related with alcohol intake even if the person is physically fit and working out regularly in gym?

MBBS, CCEBDM, Diploma in Diabetology
Endocrinologist, Hubli-Dharwad
Is diabetes related with alcohol intake even if the person is physically fit and working out regularly in gym?
Hello, Alcohol per say, does not precipitate diabetes. But if a person with diabetes indulges in alcohol intake on regular basis in a fair amount daily or on most days of a week, it does have bad effects on glucose control. Alcohol in large quantity damages gastrointestinal mucous lining, affecting absorption of digested food and nutrients. Can cause gastritis, affect appetite, cause malnutrition, damages liver functions, gives empty calories, no energy. Patient may not able to recognise about low glucose episodes (hypoglycemia unawareness). Thanks.
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Won't to reduce my body weight, kindly suggest the suitable physical workout as well as diet food so that I will feal fresh through out a day. Please help me.

BAMS
Ayurveda,
Won't to reduce my body weight, kindly suggest the suitable physical workout as well as diet food so that I will feal...
you may have some digestion issues, metabolism,hormonal issues,lack of exercise etc etc take my apppintment so that i can take your case history and give u ayurvedic medicines, proper guidance,you can take my weight loss package to get good results HOME REMEDY:-take lukewarm water daily instead of cold water it will help to burn your excess fat 2-drink water before meal and in between meal 3-dont drink much water immediately after meal 4-replace barley/jav flour instead of wheat/or any other flour in diet 5-dont eat spicy food ,oily food, junk foods 6- do exercise daily
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I m 72 years male, weight 75 kgs, hight 5.7" suffering from writers cramp/trimmer/parkinson, After accident in 1980 my right is not working properly, can not write, can not buttons, can not hold anything etc. Kindly advise for remedy for ever. Tku.

MD, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Bangalore
I m 72 years male, weight 75 kgs, hight 5.7" suffering from writers cramp/trimmer/parkinson, After accident in 1980 m...
Dear sir I feel happy regarding you are health conscious which in turn youngsters doesn't have. Regarding you are parkinsons acgording to ayurveda it's sarvanga vata and for it follow below things 1) combination of ashwagandha choorna 50 grams+ kapikacchu choorna 30 grams with milk daily twice before food for 1month it will improve your tremors. There after revert me back I will suggest some medications.
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I am constantly fighting with overweight size due to certain medical conditions. Am currently trying to work on my belly fat which has increased drastically after pregnancy. Is liposuction a good option. As no amount of exercising & dieting is helping much.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
I am constantly fighting with overweight size due to certain medical conditions. Am currently trying to work on my be...
Hye. Thanks for the query. It is very possible that you are not eating the right foods at the right time. With PROS you must understand that if the right nutrients don't go in, you further disturb the hormonal balance leading to further deposition of fat. Usually post pregnancy weight and fat gain is due to poor nutrition, over stress and lack of physical activity. Mind you running around the child is not physical activity but a stress to the body in absence of the right nutrition. Liposuction is just a short cut and last resort for a person whose fat accumulation becomes life threatening. Also it's going to last only as long as you take care. If you still don't manage a healthy lifestyle you will gain back again. You have to decide with your doctor whether it's a required option. There’s no overnight fix when it comes to healthy weight loss, but you can adjust your lifestyle to promote quick, natural weight loss for the benefit of your health and your appearance. Successful, long-term weight management needs to focus on more than the food you eat and the pounds you lose. It needs to focus on your overall health. Reshape your body and your lifestyle by adopting healthy habits and breaking unhealthy ones. Replace all processed foods in your diet with vegetables, fruits, whole grains, low-fat dairy, lean meats, eggs, legumes, nuts, seeds and seafood. Focus on the variety of whole, unprocessed foods you can eat instead of dwelling on the junk food you eliminated from your diet. Eat smaller portions at every meal and avoid going back for seconds. Take a smaller scoop of rice,  half of a piece of chicken instead of a whole piece and one less egg in your morning omelet, for example. Make time for breakfast every morning. Eating breakfast helps prevent overeating and is a habit of people who successfully lose weight. Pack to-go meals instead of eating convenience foods when you’re not home. Store foods like chopped fruits and vegetables or cooked grains, legumes, eggs and meats in your refrigerator so you always have something to grab when you’re in a rush. Buy fresh vegetables and fruits from the grocery store if you forget to bring healthful food from home. When you can’t avoid dining at a restaurant, opt for a salad as a starter, and always ask for the dressing on the side. Clear soups, lean meats, seafood and grain-based dishes like roti, whole grain bread are other good choices. Exercise for 30 to 60 minutes at least three times per week to build muscle and burn more calories. Pilates, strength training, aerobics, swimming, dancing and yoga or a sport like football are ideal choices. If you’re new to exercising, start with brisk walking and jogging. Adopt physically demanding hobbies like bicycling, hiking, jogging, power walking to promote faster weight loss. If you don’t have time for new hobbies, increase your physical activity with things like walking the dog, playing with the kids or jogging instead of driving to a nearby store or taking the stairs instead of the elevator.
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