I am 55 yrs old & 170 cms tall but obese. 100kg weight. Bulging waistline and cellulite. Unable to manage this difficulty and would like to knock of 20 kgs weight if possible thru diet and exercises. Have no health issues like sugar, diabetes, cholestrol, bp normal etc.

Dr. Atul SharmaGeneral Surgeon36yrs exp

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Your bmi is 34.6 and you are obese. You need to loose weight. To do that one has to persist with a drastic reduction in the intake of carbohydrates, (specially refined sugars) and fats, increase intake of proteins and increase the expenditure of energy by regular exercise. Starving ones self does not work for any length of time and three meals at regular times, eaten slowly is the best method. Avoid snacking between meals, have a good breakfast, moderate lunch and a light dinner. The foods to avoid are sugars, or anything that contains sugar and fat such as bakery products, ice creams, desserts, fried foods (like pranthe, pakore, puris) pizza and potatoes. Rice can be replaced with two chapattis made of multi grain atta. To fill your stomach one should take lots of fruits (papaya, apples, guava) and green vegetables (cucumber, ghia, laoki, teenda, and tori) and sprouted dal. Milk should be double toned. The protein intake should be increased by taking egg white, cooking should be in small amounts of olive / sunflower oil. Vegetarians can use soya bean dal, nutri nuggets and cottage cheese made from double tone milk. The best exercise is jogging or brisk walking for at least 45 minutes, five days a week. For more info read my health tips. 

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