My height is 5 & my weight is 54.1 kg. I need to reduce my weight. I have a sitting job and I sit max. Of the time on my chair. Moreover nowadays I am not so active. So please suggest me how can I reduce my weight and also suggest me diet. I am from assam and we take rice as our morning breakfast. In my lunch &dinner I take roti.

Dt. Ritu. NandiDietitian/Nutritionist8yrs exp

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Hello lybrate-user, Avoid sitting for long hours. Try to take small breaks after 30 mins or 1 hour. You have to do dietary modifications along with exercise. Exclude refined carbohydrates like White Flour, White bread Biscuits, Noodles from diet. Try to decrease your rice intake instead you can go for oats, daaliya, brown bread. Use brown rice instead of white rice. Cut down your sugar intake. Use flaxseed, pumpkin seed, sesame, walnut ,almond. Opt for double toned or skimmed milk. Make Greek yogurt ,curd at home. Include them in your salad. Include lean chicken ,egg whites, fish.Avoid mango, jackfruit,grapes. Restrict outside foods, cakes, pastries, cream Biscuits, cold drinks, ice cream. Decrease your oil intake. Surya namaskar, plank, Pranaayam, brisk walking are also helpful. Sleep for at least 7 hours. Take care.  

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