I am 80 kgs diabetic thyroid patient. I need to loose 30 kgs on bmi basis. 1 hr walking and half an hour of yoga can make loose weight to get slim figure in how many months. I eat healthy no dieting intended no oil only cutting on carbohydrates which I normally do due to diabetes. How much will it take to achieve my goal.

Dt. Neetha DilipDietitian/Nutritionist13yrs exp

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Build a better breakfast, Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g. eggs, beans, unsweetened greek yogurt, nuts or nut butters) and fiber (veggies, fruit or 100% whole-grains). Prioritise real, whole foods, means filling up on fresh fruits and veggies, whole grains, low-fat dairy and lean protein. Know your limits with salt Skip sugary beverages Ignore the gimmicks/weight loss hypes Eat your H2O Munch on mineral-rich foods Resist the urge to skip a meal Take a hike or a walk Go to bed/ no sleep deprivation Eat spicy foods seriously cayenne peppers/jalape�os Buy a set of 5-pound weights, strength training builds lean muscle tissue which burns more calories. 

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