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.
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
, 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