I am a male of 23 years age. I am very fatty and I want to reduce myself. I tried many. Could not control diet. Help me.
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Hi, you should go for brisk walk in the morning and evening. Do regular exercise atleast 20 minutes. Take lukewarm water with lemon in the morning. Include more fruits, sprouts and vegetables in your diet. Take salad before meals. Drink more water in a day. Don't take rice at night. Avoid junk food and oily food. Take frequent meals instead of 3 big meals.
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hello firstly u have to determine u will loose weight anyhow. it will need more efforts for long time on regular basis. dont sleep during day. dont ear late night. stop fast food. eat only fresh food. take half meal in evening only. do regular exercises.
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I understand your concern. Most people who are fat are made to feel that it is because you lack will power, you are lethargic and a weak person. But that is definitely not true. It is your your hormones which have made you fat and keeping you fat. Unless we make correct diagnosis and and create a diet and lifestyle plan to correct that hormonal abnormalities you will not be able to lose weight for long term. Avoid all junk food and all sweet food. Low fat diet does not work for majority of people. Eat wholesome nutritious food full of fibers, good quality fat like ghee and coconut etc. Don't focus on calories but on nutritional density and diversity. Simultaneously working on exercise and diet will surely help. Best rate to lose weight is 1/2 kg per week. If that happens, it is least likely to go high again in future. You do not have to do rigorous exercise to lose weight but start with something small. Let us say 8 minute workout. Pick one which you like and can do. Trying to lose weight in very short time will need some form of crash diet. Even if you lose weight doing this kind of crash diet, you will get it all back within no time and all the gain will be mainly fat. Not good for your health. Be gentle and patient with yourself. Demonstrate commitment in your persistent efforts. Make comprehensive change in diet, exercise, sleep and stress in your routine. This is called lifestyle medicine. If you can not do it on your own, find some lifestyle medicine expert who can help you in this over extended period of time. We even do this long distance by phone and internet. My best wishes for you.
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