I used to go to gym and exercise prior lockdown. Again I have started gym past 2 weeks and working out. I just want to get back my physique when I was 70-72 kg with low fat and muscles. Now its 77 kg and my tummy is out and cheek are chubby. I want to get back to the original me when I was having good and fit physique by november 23. Note: I have never taken any supplements like protein powder please suggest me the diet or do you think I need to take supplements? Like I am not sure about their side affects and also not aware if its beneficial then which one is best for my body? protein which one etc etc.

Dr. Karuna ChawlaHomeopathy Doctor26yrs exp

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First of all you should change your eating habits like 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic) or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't overeat 3. Take your breakfast every day. Don't skip it. U should eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits, a handful of peanuts, seasonal fruit (eat whole fruit not juice), a cup of curd/milk etc 5. Finish your dinner at least 2 hours before going to sleep. Take simple food like rice n dal in dinner. 6. Avoid fast foods n fried foods7. Take a lot of green vegetables n fruit. 8. Drink lot of water9. Everyday preferably sleep on same time 10. Maintain active life styleeating every 2 hours increases basal metabolic rate also. If you follow this over a period of time you will see that your intake of food has decreased exercise in the form of yoga, cycling, swimming, gymming, walking etc. Now about point no. 10. You should join a gym for weight training. Do it 2-3 times a week with at least 48 hours in between 2 sessions. Other days you can do cardio exercises. Take any seasonal fruit 15-20 mins before starting exercises. And take a banana n whey protein within 10 mins of finishing your exercises. You need to take whey protein (by whatever name it comes). But it should contain 80% whey protein in it. E.g. For 30 gms it should have atleast 24 grams (80%) of protein.) use it only on the day you gym (within 10 mins of exercise). Dose is 30gms. For more details you can consult me.  

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Dr. Lavanya ShanmugasundaramDietitian/Nutritionist10yrs exp

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Hi lybrate-user, 1) I don't think your required supplement to reach your previous weight from your current weight (5-7 kgs difference). 2) target for 70 kgs 3) modify your eating habits, sleep, meal timings, stress level, fluid intake etc to lose weight 4) take protein and fibre-rich foods sources for all three main meals. 5) reduce your carbs intake dm for customized diet.  

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