I Have Workout Alot And Eat Also Around 1500 cal every day But loosing Fat at very slow rate Please suggest me As A Man Can I Take 1200 Cal and How much calorie I should Burn in a single Days To loose fat around 13 kg And If I Do it properly how many months it should be taken and also I am 20 years old I want to increase height also in these days around 3 cm what can I Do To both of my problems?

Dt. Siva Teja GadepalliDietitian/Nutritionist3yrs exp

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Hi, in general for healthy weight reduction you should loose 2 kg per month, which gives an average of 6-7 months to loose 13 kg depending on your diet and physical exercise schedule. Healthy weight loss occurs at a slow pace where you should check that you are not loosing any muscle with it. Taking 1200 kcal will be too less and you should take 1700 kcal according to your age to loose weight. As you are in a growing age, you should take enough amount of Whole grain cereals, Whole pulses, vegetables, fruits, Lean meat, egg, skin out chicken, Green leafy vegetables and plenty of water. You should be avoiding refined carbohydrates, refines pulses, fruit juices, carbonated beverages, junk food, oily and fried foods, red meat. Intake of whole milk will help you in maintaining your height according to your age long with some stretching exercises and exercises like walking, swimming for weight loss. Other healthy foods that you can include in your regime are oats, fish, green tea, sprouts, salads, paneer. Small and frequent meal pattern should be followed which includes 6 meals in it and 2 hours of gap should be given between dinner and sleep. Avoid sedentary behaviour and engage in physical activities along with proper diet.  

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