Hi Priyanka Gawde Madam I am in accounting profession so basically whole day sitting job. But in Morning I am doing exercise half an hour for frozen shoulder & half an hour stretching & some yoga for weight loss. In whole day I consume 3 cup of tea having less sugar. Breakfast and lunch taking together in that sometimes taking kanda poha, upma sometimes biscuits with tea. In noon taking fruits one bowl like watermelon, Papita, Orange, Pineapple etc. In evening taking an Apple sometimes if I feel more hunger then eat Pani Puri at night 3 small chapati, pulses and vegetables (I am not eating all vegetables like only few vegetables to eat) one big spoon rice (Not every time with dal avoiding dal instead of that using specs) then went for walking every night after dinner walking 4 to 5 kilometres daily and also walking nearly 2 kilometres during the day and consuming 8 to 10 glasses of water.

Dt. Rohini MondalDietitian/Nutritionist0yrs exp

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Hello, As you have mentioned, having 3 cups of tea is fine, better to use double toned milk. Secondly, the first rule for weight loss happens to be small and frequent meals and no skipping of meals. Skipping meals is very dangerous. So in place of a heavy meal, cut it down to half a quantity if necessary, but never skip and/or combine your meal specially breakfast, lunch and dinner. You can always have lesser quantity for dinner. Also, tea and biscuits can be your snacks item, not a full meal. Let me tell you what happens when we do something like this in a regular pattern, our body goes into energy saving mode and starts storing energy thinking that it will help to generate energy during crisis period (skipping meals and/or avoiding food, ie, starving intentionally). This becomes the main basis for putting on weight (or getting fat). Coming on to the next thing, papita, apple, bananas, mangoes (not more than 2 a day) should be avoided, because these fruits basically helps in putting on weight not in weight loss. Daal & daal products, soy bean, paneer and non-veg food items is better be avoided during night time and/or in dinner. You can incorporate tender coconut water, more pulses, fruits like pomegranates, kiwis in your diet. Also, always try to have the seasonal fruits and vegetables, reason behind in that particular season our body does need those nutrients specifically. Like most of the summer fruits and vegetables tends to detoxify our body and maintain a stable body temperature in the hot climate. Coming up to the next issue, it is advisable not to lay down immediately after dinner but we should not strain our body with the amount of walking or exercise as in evening walk or morning walk. I hope this will be helpful to you. Thank you. Have a nice day!  

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