I am 18 years old. I'm the height of 182 cm and my weight is 100 kg. I look too fat. I need to reduce my weight. So can I pls help me to reduce weight with diet plans and exercises.

Dt. Pratyasha AgrawalDietitian/Nutritionist10yrs exp

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As per your height your weight should be 64 Kg. For weight loss, you may try the following tips: 1. Have small frequent meals (6-8) instead of 3-4 large ones 2. Eat slowly without TV/ computer & chew your food well 3. Drink 3 litres water daily 4. Avoid junk/ processed/ packaged/ canned/ fired/ sugary foods, soft & hard drinks, energy drinks, glucose 5. Replace refined carbs like potato, sugar, maida, biscuit, white rice, white bread, noodles, sewai with complex carbs like whole fruits (with peel), vegetables, whole grains (atta, dalia, suji, oats, barley, bajra, brown rice, atta bread), whole legumes (soybean, rajma, chana, mung gota, moth, sprouts, safed matar) 6. Have enough fibre & protein in all your meals 7. Include enough good quality protein- low fat dairy (milk, curd, channa, lassi, buttermilk), soybean, sprouts, cereal pulse combinations (khichdi, atta besan chila, idli, plain dosa, pongal), whole egg, fish, chicken 8. prefer steamed, pressure cooked, stewed foods to oily/ fried ones 9. Maintain a regular sleep cycle 10. Reduce stress through yoga, meditation, positive thinking, listening to soft music 11. Exercise regularly for 1 hr (brisk walk/ yoga) 12. Take stairs instead of lift 13. walk instead of hiring transport 

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