I am male from maharashtra. My age is 25 height is 166 cm and weight is 78 kg. When I do exercise to reduce weight my body tones but weight increases, what should I do?

Question

Hi, ideal body weight for your height is 68-70 kgs. This happens when your muscle mass increases. Muscle is good to improve immunity and physique. However you need to reduce fat so that the overall bulk on the body reduces. Here are a few tips that will help you:- exercise 40-45 minutes 4-5 times a week. Eat small frequent meals every 2 -3 hours have whole grain cereals like millets and pulses eat protein rich diet egg whites, sprouts (especially post workout, it will help in building muscle) and improve metabolism. Eat proper breakfast, as 40% of day?s energy comes from breakfast. Include healthy fat in your diet like nuts - almonds and walnuts, seeds like pumpkin, watermelon, sunflower seeds, etc. Eat fiber rich diet, it will help to gain early satiety and help you feel full - include fruits and vegetables in your diet avoid junk food, oily food, processed or canned foods. Drink a glass of water every hour daily to optimally hydrate the body.

Geetanjali Ahuja Mengi · Accepted Answer

Hi, ideal body weight for your height is 68-70 kgs. This happens when your muscle mass increases. Muscle is good to improve immunity and physique. However you need to reduce fat so that the overall bulk on the body reduces. Here are a few tips that will help you:- exercise 40-45 minutes 4-5 times a week. Eat small frequent meals every 2 -3 hours have whole grain cereals like millets and pulses eat protein rich diet egg whites, sprouts (especially post workout, it will help in building muscle) and improve metabolism. Eat proper breakfast, as 40% of day?s energy comes from breakfast. Include healthy fat in your diet like nuts - almonds and walnuts, seeds like pumpkin, watermelon, sunflower seeds, etc. Eat fiber rich diet, it will help to gain early satiety and help you feel full - include fruits and vegetables in your diet avoid junk food, oily food, processed or canned foods. Drink a glass of water every hour daily to optimally hydrate the body.