I am very fatty and wants to loose fat I daily do the cardio exercise and runs in morning and goes to the g in the evening but I can't get any result even my wait is keep on increasing and whenever I go for running I feel hard to rum as I feel problem in my lungs and heartbeats gets increased and I stop running I want to loose fat so that I look smart.

Dt. Ruchi GoyalDietitian/Nutritionist4yrs exp

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If the weight gain has increased drastically without making any evident change in food and other physical activities. I recommended you to get your thyroid levels checked. Still for basic weight loss to be achieved maintains a balanced diet of not more than 1500 calories per day. 1. Refined sugars in coffee and tea should be completely stopped, shift to multigrain chapatti instead of only wheat based and have more complex crabs in your snacks time like roasted grain and salads. 2.2serving of fruits should be included but keep the serving size maximum to 1 at one time. 3. Include 1-2 portions of proteins in form of tofu, paneer, sprouts and oat meals daily in the evening time to manage the intake of carbohydrates after 7: 30 pm. 4. Maintain a good balanced of carbohydrates, fats and protein to the ratio and include a cardio session of 45 mins daily for at least 5 days a week to maintain a good health overall. 

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