Hello dear sir/maam, i'm on a weigh loss diet trying to loose my weight, at present i'm following 1200 calorie diet and exercise for 1.5 hour a day. I just want to ask you that my body started loosing weight but it's not decreasing at a steady ratio it decreases 500gm sometimes and then increase 750gm even if I follow same diet and exercise? What should I do? Should I carry on with same diet and exercise or not? Or else please suggest me a diet for 1200 calories which I could follow and loose weight.

Ms. Geetanjali Ahuja MengiDietitian/Nutritionist20yrs exp

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Hi, weight is just a number and not the only indicator of your fitness level. Weight check should only be once a week or in 15 days. That will give you the right data. Weight fluctuations are also due to water levels. Ideal weight for your height is about 70- 75 kgs. You need atleast 1550 kcals to lose weight for your current weight. Very low calorie diet will give weight loss but you will gain it back. 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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