I am 70 kgs right now sometimes it goes 71 kgs. My age is 20 and I want to loose weight so bad. I want to loose 10 kgs and I am trying so hard to loose my weight. I stopped eating chocolates and junk food. I am mostly avoiding not to eat. But I am not seeing any difference on my weight. please suggest me a daily routine food and nutrition to loose weight plz.

Dt. Chetan KumarDietitian/Nutritionist9yrs exp

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Need more patience dear .and adhere a balance diet.  

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Ms. Geetanjali Ahuja MengiDietitian/Nutritionist18yrs exp

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Hi, here are a few tips that will help you:- weight is a sum total of bone, water, muscle and fat. You need to lose fat to get healthy. Eat small frequent meals every 2 -3 hours to improve metabolism and reduce fat. Have whole grain cereals like millets (bajra, jowar,ragi) and pulses and sprouts. Eat protein rich diet egg whites, sprouts (especially post workout, it will help in building muscle) and improve metabolism. Include healthy essential fat in your diet like nuts - almonds and walnuts, vegetable 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 like citrus varieties, papaya and leafy vegetables in your diet. Eat heavy breakfast, as 40% of day?s energy comes from breakfast. Moderate lunch and light dinner with maximum fibre and protein?s. Avoid junk food, oily food, processed or canned foods. Drink a glass of water every hour daily to optimally hydrate the body. Exercise 40-45 minutes 4-5 times a week. Brisk walking, aerobics, jogging, skipping or any outdoor activity can be done. Sleep of 7-8 hours will help in releasing all toxins and reduce bloating thus will lead to weight loss.  

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