I am a non vegetarian and have sedentary lifestyle but I have gained a lot of weight in last four years from 75 kg to 120 kg. Also if I take alcohol sometime then next day I feel lot of pain like cramps in thighs and calf also I am not able to exert proper force. Please suggest me to overcome such problems and to loose my weight for at least 30 kg.

Dt. Amar SinghDietitian/Nutritionist9yrs exp

91% (10163 ratings)

Ask Free Question

Hello 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. Weight loss is 80% about what you eat and 20% about exercises. That said, both the things go hand in hand. If you want to lose weight in a more healthy way than be patient and just follow the regimen every day. Slow and steady wins the race.  

0 person found this helpful