I am overweight as can be seen from my bio and need advice for a perfect fit so that I can lose significant amount of my weight fast.

Question

Hi, Small and frequent meal pattern (6 meal) will be helpful in burning calories and increasing your metabolism. Try having lemon and honey in morning so that it boosts your metabolism. Your diet should include foods like whole grain cereals, legumes and pulses, vegetables, fruits, skimmed milk, lean meat, egg white, fish, skin out chicken, green leafy vegetables and plenty of water. Include healthy food options like green tea, oats, sprouts. Avoid refined carbohydrates, sugary foods, red meat, butter, ghee, margarine, oily and fried foods, junk foods, carbonated beverages. Take steps instead of lift and if the workplace is near to your residence try to go by walk. Do exercise daily either morning or evening depending on your convenience. If you workout then its better you have a post workout snack which can be an oats porridge/ quinoa porridge/ egg white. Dinner should be light with less carbohydrate and moderate protein. Reduce your carbohydrate content in your meal and increase protein content in a healthy way. Having early dinner and giving 2 hours of gap between dinner and sleep will help in gradual weight loss. Walking is the best option (apart from gym workout) and brisk walking if tolerated. Initially start with 2 km and extend 1 km a week, in a month you can lose 2 kg in a healthy way.

Siva Teja Gadepalli · Accepted Answer

Hi, Small and frequent meal pattern (6 meal) will be helpful in burning calories and increasing your metabolism. Try having lemon and honey in morning so that it boosts your metabolism. Your diet should include foods like whole grain cereals, legumes and pulses, vegetables, fruits, skimmed milk, lean meat, egg white, fish, skin out chicken, green leafy vegetables and plenty of water. Include healthy food options like green tea, oats, sprouts. Avoid refined carbohydrates, sugary foods, red meat, butter, ghee, margarine, oily and fried foods, junk foods, carbonated beverages. Take steps instead of lift and if the workplace is near to your residence try to go by walk. Do exercise daily either morning or evening depending on your convenience. If you workout then its better you have a post workout snack which can be an oats porridge/ quinoa porridge/ egg white. Dinner should be light with less carbohydrate and moderate protein. Reduce your carbohydrate content in your meal and increase protein content in a healthy way. Having early dinner and giving 2 hours of gap between dinner and sleep will help in gradual weight loss. Walking is the best option (apart from gym workout) and brisk walking if tolerated. Initially start with 2 km and extend 1 km a week, in a month you can lose 2 kg in a healthy way.