My age is 42 height is 5.7 inches Weight is 90 kgs what should be my weight actually please suggest ways to reduce weight.
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Your weght acc to heigh nd age should be 60-66 Kg. Our Daily energy requirements for proper functioning of our body is 1600-2200 K cal of Energy if we want to remain fit and healthy.But there is a misconception that weight is reduced by dieting.But weight is not reduced by only skipping our meals or prohibition from sugars but until we are not aware what are our body energy requirements ,it will be difficult to loose weight.If we restrict ourself from taking daily diet to 1100-1200 Kcalories ,and increases our workouts,only then we can think about reducing our weight and for that we must obtain proper knowledge of exact energy levels in a particular dish we are eating,only then we can achieve our target of reducing weight by means of simple mathematical calculation. Diet Plan for Weight Loss (1200 calories) Food Item Amount Calories (kcal) Protein (g) Early Morning Lukewarm water with lemon 1 cup Tea (without sugar) 1 cup 35 4 Marie biscuits 2 56 Breakfast Skimmed milk with sugar 1 glass 90 8 Brown bread upma 1 plate 205 6 OR Besan Chilla 2 290 12 Mid-Morning Fruit salad 1 small bowl 40 Lunch Veg Khichdi 1 medium bowl 202.5 9.5 Veg raita 1 small bowl 75 3.5 Mix veg salad 1 bowl 30 2 Evening Tea (without sugar) 1 cup 35 4 Wheat rusk 2 120 6 Dinner Missi roti (without oil) 2 200 6 Mix veg 1 medium bowl 95 4 Curd 1 small bowl 30 1.5 Total 1213 kcal 54.5 g 10 INDIAN FOODS FOR WEIGHT LOSS 1] Flax seeds: ? Our diet plan for weight loss will not be complete without flax seeds. flax seeds are grown in northern and central parts of India and have been a part of the staple local diet since centuries. Flax seeds have been enjoying the attention of dieters all over the world Role In weight loss diet ? ? Lignans ? the lignans and fiber in flax seeds helps in reaching early satiety (the feeling of fullness). This helps you in cutting down on your food intake. Flax seeds also help in weight loss by keeping you full for longer time. The glycemic index of flax seeds is very less, and hence when you add grounded flax seeds to your yogurt or sprinkle it over your salad, it gets absorbed slowly and keeps your blood sugar stable for longer and you do not feel hungry early. ? Lecithin ? Flax seeds contain lecithin. Lecithin helps in breaking the fat from the food and the fiber in the flax seeds helps in carrying these fats to the intestine for elimination. And thus saves you from absorbing most of the calories these fats were to provide you with. ? Fiber ? The soluble and insoluble fiber in flax seeds makes it a natural laxative. Flax seeds help in cleansing your intestine of the metabolic wastes produced during fat break down while you are on a weight loss regime. Flax seeds help in promoting the growth of healthy bacteria in the gut and thus helping in better digestion. ? Omega 3 ? As we all know, Omega 3 helps in improving heart health. Hence flax seeds are especially good for those who have diabetes and blood pressure or any other heart problem and want to manage their weight. Tips to include flax seeds in diet plan for weight loss : ? Use freshly ground flax seed powder to sprinkle over your yogurt / curd bowl, salads, whole wheat flour dough, dals and on your vegetable preparations too. * Precaution ? while using flax seeds powder, ground flax seeds freshly. The oils in flax seeds powder undergo oxidation quickly when exposed to air. ? Use roasted flax seeds to make accompaniments like chutneys. ? You can take a tsp of flax seeds and eat on empty stomach in the mornings. 2] Curd: ? Curd is an inseparable part of a vegetarian diet for weight loss. If I tell you that you can consume more calories and still lose weight, you will think I am joking. But this is for true. Role in Weight loss diet ? ? Calcium ?calcium helped in better fat break down in individuals who wanted to lose weight. Yogurt being a good food source of calcium has a similar effect. ? Pro- biotic ? As we know that curd / yogurt have active cultures and they help in growth of friendly bacteria. It improves digestion and immunity and ensures better nutrient absorption. These probiotics helps in weight loss too. Although yogurt alone cannot bring about weight loss, but if you are already following a weight loss regime for diet and exercises, curd will help you in achieving your weight loss goals faster and then maintaining them in the long run. ? Protein ? The protein present in curd facilitates the weight loss process by becoming the source of energy as well as taking care of the ill effects of strict dieting. It will help in prevention of hair fall and dullness and dryness of skin. So that your skin glows while you shape up your body. Tips to include yogurt in Indian diet plan for weight loss ? ? You can have a cup of plain, low fat yogurt before or after your meal. ? You can mix a fruit and flavor curd / yogurt and have it as a mid meal snack. ? You can use curd as a dressing for your simple salads. ? You can make buttermilk out of curd and drink it in between the meals whenever hungry or thirsty. This will help you in feeling full without adding up on the calories. 3] Tomatoes ? These colorful little berries do not only increase the food appeal but is a light house of nutrients and has numbers of benefits when it comes to weight loss diet. The tangy taste will help you sail through your weight loss diet with energy and without starvation. Role in Weight loss diet ? ? Vitamin c ?Vitamin C Increases the fat burning rate by almost 30 %. Those who are deficient in Vit C, do not lose much fat despite of low calorie diets and strenuous exercises. So if you want to cut down on your fat stores, Add Tomatoes to your meals and see your hard work getting paid. ? Lycopene? Lycopene is an antioxidant and helps in preventing oxidation damage. This will indirectly help in improving immunity and stamina so that you can work out better and burn more calories. Lycopene also helps you in becoming healthier as you lose weight , It helps you reduce the bad cholesterol from the blood vessels and improves your heart health too. ? Oligofructose ? After a fatty meal, the small intestine releases a Hormone called CCK (cholecyctokinin) in the stomach. CCK tightens the valves between stomach and intestine contributing to feeling of fullness and helps in reducing the chances of over eating. Oligofructose in tomatoes helps in sustaining this feeling of fullness for longer ? Carnitine ? Tomatoes contain Carnitine that speeds up the process of fat break down in the body. Tips to include Tomatoes in Indian diet plan for weight loss? ? You can use tomatoes in your salads before both the main meals. ? You can add tomatoes to your juices ? Have tomato soups or add tomatoes to your vegetable based soups. It specially tastes great with beans and peas. 4] Cinnamon (Dalchini) ? Cinnamon is a local spice and famous for its sweet aroma. Cinnamon has a lot of other health benefits too. But let?s first see how cinnamon helps in weight loss. Role in Weight loss diet ? Manages blood sugar ? Cinnamon helps in better sugar management by supporting insulin and increasing the absorption of glucose. Lesser glucose in the blood stream results in lesser fat storage. ? Aromatic oils ? The oils in cinnamon that contribute to its aroma helps in bring in satisfaction with the diet food and make you enjoy your meal and eat less. This definitely contributes in weight loss. ? Improves digestion ? Experiencing gas / flatulence and heaviness due to increased intake of raw veggies and salads in your diet for weight loss? Cinnamon helps in better digestion, smoothing and calming of intestine lining, treating constipation and improving colon functions. Over all aiding in the weight loss process. Tips to include Cinnamon in your weight loss diet ? ? You can add cinnamon to your green tea or have cinnamon tea. ? Use cinnamon powder to sprinkle over your desserts for better blood sugar management. ? You can use a cinnamon stick and boil it along with water. And drink this water all day long. ? You can add cinnamon powder to the seasoning of your food.
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