Dear Sir/madam, I am 22 and now I am weighing 93 kgs and with that I am facing some problems. I was a frequent consumer of alcohol and cigarette a year ago. Now I have reduced my alcoholic consumption to once a week and I quited smoking. And I am practising a normal dietary plan. But I used to have rice for my dinner and twice or thrice I drink tea. Will you give me a good solution to reduce my weight. And suggest me some protein rich food to follow.

Dr. Jatin SoniGeneral Physician16yrs exp

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I will suggest you to do suryanamaskar daily as per your capacity for a minimum of six months and few tips on diet say no to maida items like toast , khaari ,naan ,white bread . can drink tea but without sugar say no to Buffalo milk and can drink cows milk can eat brown bread can eat sprout?s can eat green vegetables, can eat chappati ,bajra ka rotla can eat one katori of rice twice a day with dal to avoid farsan food items can eat fruits say no to coconut water 

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