Earlier my weight was 60. Since I got a bank job, from last 6 months I gained nearly about 15 kgs. Presently my weight is 73. Pls suggest me some medicines to lose weight as I do not have much time to go to the gym. I want to lose at least 10 kgs. Or suggest me a diet plan.

Dt. Siva Teja GadepalliDietitian/Nutritionist3yrs exp

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Hi, Its better to have small and frequent meals and this type of diet keeps you fit. It generally includes a 6 meal pattern where you will have breakfast, mid-morning snack, lunch, evening snack, Dinner and bed time snack. The break fast will be normal type as you wish, go for a fruit around 11 as a mid morning snack, lunch again can be of your choice, evening snack can be a oats porridge or sprouts and dinner again is of your choice but for weight management its better to replace major amount of carbohydrate with protein. Bed time snack can be milk or butter milk. Mid morning and evening snacks are interchangeable and you should mind your portions of each meal with healthy options. Use honey and lemon in the morning which boosts your immunity and metabolism. Include high fibre foods like whole grains, legumes and pulses, vegetables, fruits and skimmed milk, lean meat, skin out chicken, fish, salads, beverages like green tea, lemon tea, buttermilk. Avoid refined carbohydrates, oily and fried foods, butter, ghee, red meat, junk food, carbonated beverages. Stay hydrated all the time and take stairs instead of lift, if your office is near your residence prefer walking or cycling. Give a gap of 2 hours between dinner and sleep and start walking at least 20-30 minutes a day initially and you can extend it 1-2 km per week depending on your tolerance. In a healthy way you can reduce 2 kg per month. By incorporating the correct schedule you can see the difference.  

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