Good morning sir this is surya from adoni. I am just 19 but I am very fatty. No I am 80 kg of weight. So please tell me some tips to reduce my weight..
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Hello Surya Thank you for sharing your health concern. Overweight or obesity mainly due to absence of physical activity. Other causes may be sleeping during the day, intake of Kapha - increasing foods (heavy, sweet, cooling and unctuous food in excess). Over intake of food. Heredity and Pathology are rare causes. Tips to reduce weight ?Avoid excess eating, eating during indigestion or just after taking pervious meal. ?Avoid day sleeping; sleep in the night after one hour of your dinner. ?Do regular exercise like brisk walking (at least), running, swimming etc. Avoid sedentary and lethargic lifestyle. ?Avoid eating excess sweets. Have lowfat /skim dairy products. Avoid product like chocolates, ice creams, cheese, paneer, sugar etc. ?Take non-vegetarian food like chicken, fishes, eggs, meats etc. In moderate quantity. Remove fat from meat & skin from chicken. ?Try to minimise excess oil & ghee in cooking, Use a non-stick pan for cooking. Avoid hydrogenated vegetable oils, Instead of frying things try to consume roasted things & change your cooking techniques a little. Grill or bake food instead of frying, cook vegetables without fat by steaming and boiling. ?Use low fat spreads and chutney on wheat bread instead of butter and cheese. ?Don't consume excess alcoholic drinks or water on empty stomach. ?Avoid aerated drinks and excess water after meal. ?Intake of fat and carbohydrates should be restricted. Stick to the following diet chart for couple of weeks Weight loss diet chart ?Early morning - A glass of warm water mixed with the juice of half a lemon. A teaspoonful of honey can be added if you like. ?Breakfast - Wheat or Mung (green beans) sprouts and one cup buttermilk. ?Mid morning - A glass of orange, pineapple or carrot juice. ?Lunch - Salad of raw vegetables such as carrot, beet, cucumber, cabbage, tomatoes. In case you can not digest raw vegetables, either steam or boil them. Whole wheat chapatis and a glass of buttermilk. It will be good to add some roasted cumin seeds, green coriander leaves, a little salt and some grated ginger in the butter milk. ?Mid afternoon - lemon tea or vegetable soup. ?Dinner - chapatis, steamed vegetables and any seasonal fruit except banana and apple.
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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.
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