I want to reduce weight please guide me how to reduce weight I have good control also I do walking also.
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Dear Lybrateuser, -To reduce weight you have to follow some dietary precautions & do regular exercise - have more of fibre containing foods like vegetables & fruits, whole grains, legumes including beans, lentils, pulses, sprouts, nuts - have low fat milk & milk products, lean meats (if you have) - have 4-5 small meals including snacks rather than three large meals, chew your food well, do not skip meals - avoid fried, processed & junk food, include a protein & a healthy fat food item in your meal - have a glass of water half an hour before meals, also have it along with other fluids so that you eat less -do regular exercise like brisk walking, jogging, swimming for 30-40 min, mild weight lifting to boost your metabolism - sleep well for 7-8 hrs at night, keep your sleep & wake up time fixed - keep portion control, have a protein snack if you feel hungry - keep a food diary, record weight once a week, half to one kg loss a week is ok - consult a dietician for your calorie requirement & menu for weight loss - reduce stress by reading, listening to music, playing a game or follow a hobby.
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Take high fiber low fat diet. Drink lot of water everyday. Take small and frequent meals at regular intervals of 2-3 hrs. Avoid outside food completely.
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Avoid fatty and spices food and skip lunch with mild breakfast and dinner take warm water with lemon and honey 2 glass daily empty stomach walk for at least 4-5 km daily with mild exercise and diet control take plenty of water.
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