I am 23 years old my height is 5.4 and my weight is 75, during the last three months I gained 5 kgs, what should I do to reduce 10 kg.
Ask Free Question
Take high fiber low fat diet.
Ask Free Question
Pay close attention to your food choice. ���������Eat less carbohydrate food sources like�chapatti, rice, noodles, pasta, bread etc as they help in gaining weight and storing fat. ���������While having lunch or dinner eat vegetables and dal to fill your stomach rather eating lots of chapattis or rice. ���������Have a healthy breakfast like�poha, idli, upma, plain dosa,�oats,�dalia�or�khichdi�with vegetables. ���������Eat a balance diet including good quality proteins like: fish, lean chicken and eggs. If you are a vegetarian then include skimmed milk, low fat paneer, butter milk, soy bean or soy milk in your diet. ���������Avoid ghee, butter or vanaspati. Prepare your diet with vegetable oil like sunflower, safflower soybean or olive oil. ���������Eat plenty of salads. ���������Eat fresh fruits including apple, orange, pineapple, papaya, sweet lime, berries, guava, watermelon, mask melon etc. ���������Avoid eating outside junk and fried foods like pizza, pasta, roll, burgers, cakes, chocolates and cookies. ���������Have an early dinner. The earlier the better, giving your system more time to digest the food. ���������Avoid cold drinks/alcohol as they add empty calories to your diet. ���������Avoid fat enriched milk products like cheese, sweets, full fat cream etc. ���������Drink 3 liters of water in a day. ���������Try to have less sugar in food and beverages. ���������Try to drink 2 cups of green tea in a day as green tea helps in weight loss by aiding digestion. ���������Avoid red meat like mutton, beef, lamb or pork. ���������Eat sprouts or roasted�chana, whenever you feel hungry.
Ask Free Question
Aim for long term weight loss. Aim to be fit and smart and slim..>> Add more Fruits /Salads to your diet. Double your water intake..>> Cut down Sweets/Biscuits/ Colas/Juices from your diet..>> Cut down Puris/Parathas/Pizzas/Burgers/Fried Rice..>> Eat slowly and mindfully. Reduce portion size..>> Exercise daily - 'Intense' Cardio for 40-60 mins. This will keep you toned and trim..>> Love yourself and respect your body.
Take help from the best doctors
Ask a free question
Get FREE multiple opinions from Doctors