I want to reduce my weight upto 60 Kg. This becomes more smart and active so pl suggest diet plan or any exercise.
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Here you mentioned your target weight only, I don't know anything about your health status, life style and genetic factor. Also if you are in your ideal body weight, then body will try to maintain it. In that case you have to do the regular exercise with proper diet and convert the fat mass into muscle mass. So a particular customized plan is not possible, in general combined action of exercise and diet will help you to reduce the weight. At first you have to make a plan according to your convenience with target. Beginning put a target of 1 kg in two week and gradually reduce the day and reach a target of 1 kg in a week. Above mentioned plan you can attain easily with normal exercise and diet. Start your exercise with moderate activities of 20 min and day by day increase up to one hour and do it regularly. Include both cardio and muscle strengthening exercises, do the cardio first and then do low grade muscle exercises. Before and after exercise do proper stretching and drink enough water. Before exercise drink one glass water and during exercise sips the water, don't gulp as such, after exercise once your heart rate come to normal take sufficient water. Next part is diet, If there avoid the intake of alcohol, soft drinks, deep fried items, sweets and pastries for a time period. Also in fruits limit the regular intake of large banana, mango, jack fruits and chickoo. Divide your main 3 meals in to 6 and follow it, like if you are taking 5 roti/ chapathi with any curry with some fruit juice, take that fruit juice as whole fruit in between the meals and reduce one chapathi/ roti. What I meant to say is, At a time don't take more food, divide your total intake into 6 rather than 3. With your cereal intake always include more vegetables in the form of curry, subji or salad. If you wants to take non veg take in a healthy way weekly once. Calculate oil intake as 1/2 liter per person and buy it for a month or week for all family. Don't stick with a particular type of food include all verity. Per day take at least 3 liter of water. Be regular in exercise and attain your target.
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