I am just 18 years old and my height is 170 cm. But my weight is approx 95 kg. How can I loose my weight because I am suffering from my weight. please give me suggestion for it.

Question

Hi lybrate-user - incorporate more fruits, vegetables, and whole grains into your diet while eliminating unhealthy foods.
- if you are working or studying away from home, try to pack healthy lunch and snacks for yourself to avoid eating unhealthy food daily.
- don't eat straight from the packet - use a plate or bowl to control how much you eat.
- don't delay or skip meals.
- cut down your consumption of aerated drinks and sodas.
- drink at least 8 glasses of water every day. Drink water after waking up and before sleeping. Being dehydrated may make you feel like you're hungry, so it is important to stay hydrated.
- have homemade fruit and vegetable juices
- eat 5-6 small healthy meals every 2-3 hours, every day, instead of having a few big ones. This regulates your blood sugar level and your metabolism.
- don't skip breakfast, instead, make it rich with complex carbohydrates and proteins, so it can provide you with energy to get through the day. Try to include the following as your morning breakfast, oats porridge, eggs on multigrain toast or daliya with sprouts.
- avoid artificial sweeteners in processed foods.
- eat slowly as it takes about 20 minutes for your brain to register if you're full or not. Eating too fast leads to overeating, so chew slowly to digest your food better and control how much you eat.
- use a smaller plate to control your portion sizes and avoid overeating.
- know your cravings and do not snack when you're emotional. It is said that you crave crunchy and savory food when you're stressed, frustrated or lonely. Figure out what you crave and replace them with healthier alternatives.
- do not eat mindlessly; concentrate on your food instead of watching tv or playing with your phone to avoid overeating.
- do surya namaskar 10 times daily to reduce extra fat from body

Neha Bhatia · Accepted Answer

Hi lybrate-user - incorporate more fruits, vegetables, and whole grains into your diet while eliminating unhealthy foods.
- if you are working or studying away from home, try to pack healthy lunch and snacks for yourself to avoid eating unhealthy food daily.
- don't eat straight from the packet - use a plate or bowl to control how much you eat.
- don't delay or skip meals.
- cut down your consumption of aerated drinks and sodas.
- drink at least 8 glasses of water every day. Drink water after waking up and before sleeping. Being dehydrated may make you feel like you're hungry, so it is important to stay hydrated.
- have homemade fruit and vegetable juices
- eat 5-6 small healthy meals every 2-3 hours, every day, instead of having a few big ones. This regulates your blood sugar level and your metabolism.
- don't skip breakfast, instead, make it rich with complex carbohydrates and proteins, so it can provide you with energy to get through the day. Try to include the following as your morning breakfast, oats porridge, eggs on multigrain toast or daliya with sprouts.
- avoid artificial sweeteners in processed foods.
- eat slowly as it takes about 20 minutes for your brain to register if you're full or not. Eating too fast leads to overeating, so chew slowly to digest your food better and control how much you eat.
- use a smaller plate to control your portion sizes and avoid overeating.
- know your cravings and do not snack when you're emotional. It is said that you crave crunchy and savory food when you're stressed, frustrated or lonely. Figure out what you crave and replace them with healthier alternatives.
- do not eat mindlessly; concentrate on your food instead of watching tv or playing with your phone to avoid overeating.
- do surya namaskar 10 times daily to reduce extra fat from body

Pallavi K Kanade · Answer

1) If you are taking meal 2 times a day, you can have the same 4 times in divided doses.
2) Try to avoid gluten containing food like bread, pizza, and burger.
3) Always eat fresh food.
4) No oily & junk food.
5) You can have sprouts, salads, fruits or fruit juice in breakfast rather than bread, toast or artificial protein shake.
6) Don?t eat immediately after exercise or yoga.
7) Stretching exercises 10 minutes.
8) Brisk walk 5 km daily or 25 minutes
9) Yoga- surya namaskar & different yogasana for 25 minutes.