I am overweight and I need to loose some so I am hereby asking you as to how I can do it easily at home.
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Start your day with luke warm water then have a cup of green tea + 5-6 soaked almonds. Then in breakfast have 1-2 oats cheela / 1-2 besan cheela / 2-3 oats idly or milk + wheat flakes. Then in mid - morning you can have a glass of butter milk + 1 small bowl of fruit chaat or chana chaat then in lunch have 1-2 oat bran chapati + veg + curd+ salad then in evening have a cup of green tea + roasted chana (60 gms) then have a light dinner like 1-2 bowl of vegetable soup + 1 bowl salad and saute vegetables. Do not skip your meals, have short meals. Avoid fried and oily food. Have atleast 7-8 glass of water.
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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 avoid non veg and fast food do exercise and take plenty of water and papaya.
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Can be controlled/managed by a proper regulated diet and exercise..>> Avoid 3 big meals. Instead take small mini meals every 2/3 hours. Take green vegetables/salad with every minimeal..>> Eat whole grain food/grains like ragi, wheat, jowar, barley, instead of refined grains like maida/ sooji/ white bread, white rice etc.>> Avoid all forms of simple sugars like Colas, juices, sweets, cakes, biscuits, pizzas, noodles etc..>> Eat fruits with low/medium GI index like apple, guava, mosambi, orange..>> Do at least 30-45 mins of exercise everyday. Walk for 10 mins after every meal..>> These steps can help reduce sugar levels.
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