Hello. I am 104 Kgs, 21 years old male. I want to reduce weight. Can you please help me? I am not able to afford for a dietitian.
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Good body need good nutrition and proper maintenance, like a car need proper fuel and timely service for good condition. We should take care of our body like we take care of our belongings. Take small frequent meals instead of three major meals. Include whole grains and use atta with bran take high fibre diet which include lots of fresh fruits and vegetables. Avoid sweets and desserts Drink atleast 10-12 glasses of water. Avoid drinking calories in form of juices and carbonated drinks. Avoid eating junk food, fried food and maida products. Try to eat home made food as much as possible. Move yourself use stairs, walk to near by places instead of using any vehicle include at least 45-60 minutes workout in your routine. Take sound sleep of at least 7-8 hours. Eat all seasonal fruits and vegetables. Manage stress Quit smoking or drinking if any Have positive body image appreciate your self keep your self motivated as it not going to happen overnight. Manage stress keep positive frame toward life For b12 deficiency you can take- 1. Milk and milk products like paneer, curd, cheese eggs, other animal based food 2. Nuts - almonds, walnuts, cashew, pistachios 3 green leafy vegetable Consult me online for better results.
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