How to reduce weight? I am over weight by 20-25 kgs. I have been doing exercise every day for 10-15 minutes bedi des having a morning walk of 4-5 kilometer everyday. My age is 66 years and height is 5 ft 5.5 inches and my current weight is 87 kgs. At times it goes hoti 92-93 kgs. But then because of exercise, I am able to reduce it back to 85-86 kgs. I want to reduce it to 65 kgs. Please help.

Dt. Riyaz KhanDietitian/Nutritionist6yrs exp

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Your daily calorie needs are 1950 calories. You can cut down to a consumption of 1500 calories, then you can lose about 2 kgs per month. In addition due to your DM2, you need to reduce all white foods like, white rice, replace with brown rice. White Atta add 50% millets atta. Eat a cup of dal and a cup of veg salad with each meal. Do regular exercise. Drink a glass of water every hour. If you manage your diet well, you can reduce weight as well as your sugar levels can also come down. It is very important for you do take care now so that you can remain healthy and free from any ailments.  

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Dt. Surabhi JainDietitian/Nutritionist13yrs exp

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Hi, thank you for your query. We will be happy to help you. -Avoid processed food, junk food, maida, fried food completely. -Have only home cooked meals with plenty of fresh fruits and veggies. -Drink plenty of water. Increase your water consumption. -Have salads, sprouts, soups. -Exercise at least 5 times a week and 30 to 40 minutes each time. We are here to guide you. For a detailed and customized diet plan, you can contact me. Eat healthy, stay healthy Regards.  

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