I weight 76 kg. I want to lose at most 1 kg per week. I'm a South Indian. I need a suitable diet and exercise plan. I also need to tips on how to control my temptation when I see junk food. Please help me.

Mr. Prajith.T.RDietitian/Nutritionist7yrs exp

89% (65 ratings)

Ask Free Question

Reduce 1 kg in a week is an easy task, but you have to choose a healthy way. Here you asked for diet and exercises, but without your health status, life style it is not possible to give a proper plan. In general you have to make proper timing with your food intake, at least make 2 to 2.5 hrs gap between meals, this will help you to avoid more hungry and also it will increase your BMR. Start your exercise with 20 min moderate walking and increase gradually up to one hour. Before exercise do warming up and stretching also after exercise do the stretching. If there for a time period avoid Alcohol, soft drinks, deep fried items, sweets and pastries. Also limit the intake of high energy fruits like large banana, Jack fruit, chickoo and mango. Include vegetables with your main cereal meals, that will give you enough fiber and help you to avoid sudden absorption and blood sugar raise. I don't know your weight is ideal or not if it is ideal then body will try to maintain it, it will not reduce. If you are not making much gap between meals you will not get much craving for food, and make a mind set for healthy life style. All the best.  

0 person found this helpful