Good evening, im soumya ,age 25 male, height 5' 7" ,i have been always a chubby person but recently ive became very fat (120 kg to be exact) and its affecting my carrier, im not in position to consult any professional due to my financial conditions, so I wish any one could help me to turn my life around ,im not asking much some advice or some kind of way to loose fat /diet plan would be enough thank you for your precious time and hard work.

Ms. Geetanjali Ahuja MengiDietitian/Nutritionist20yrs exp

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Hi, a diet plan as per your height, weight and physical activity is always better. However till then you can follow the guidelines given below- be mindful and watch your portion sizes. Eat small frequent meals every 2 -3 hours to improve metabolism and reduce fat. Have whole grain cereals like millets (bajra, jowar, ragi) and pulses and sprouts. Eat protein rich diet egg whites, sprouts (especially post workout, it will help in building muscle) and improve metabolism. Include healthy essential fat in your diet like nuts - almonds and walnuts, vegetable seeds like pumpkin, watermelon, sunflower seeds, etc. Eat fiber rich diet, it will help to gain early satiety and help you feel full - include fruits like citrus varieties, papaya and leafy vegetables in your diet. Eat heavy breakfast, as 40% of day?s energy comes from breakfast. Moderate lunch and light dinner with maximum fibre and protein?s. Avoid junk food, oily food, processed or canned foods. Drink a glass of water every hour daily to optimally hydrate the body. Exercise 40-45 minutes 4-5 times a week. Brisk walking, aerobics, jogging, skipping or any outdoor activity can be done. 3 days a week if resistance training is done it will help. Do not workout for 2 hours as this would lead to loss of muscle mass. Sleep of 7-8 hours will help in releasing all toxins and lead to weight loss.  

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