I am 17 year old boy and I have been in hostel for 6 years and I have been fit these years because I had a healthy diet but in my annual holidays I gained weight but it gets reduced when I go to hostel but last two in my 11 and 12 I gained weight and it is not reduced even after several exercise ,yoga etc. And I want to know the reason behind it.Please tell.

Dt. Amar SinghDietitian/Nutritionist9yrs exp

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Don?t worry. You can lose weight easily if you are patient and determined to shed those extra kilos. You just have to alter your daily routine, watch what you eat and be physically active. This requires you to be on your weight loss commitment for quiet long. As soon as you start seeing the results, you will be surprised as well as motivated to go beyond your weight loss and adopt and a lifelong healthy attitude. For a start please follow: 1.Watch what you eat ? Are you eating too much junk, drink excessive alcohol and eating too much white food and sugar? Please cut it down to as low as you can from tomorrow. Cut down tea/coffee if you are too addicted to it. It is creating havoc inside your body. 2.Lifestyle ? Are you a late sleeper and late riser? You can?t imagine what this schedule of yours is doing to your metabolism. It is degrading your digestive system from inside and your looks from outside. 3.Physically active ? If you are a couch potato who loves to watch tv whole day then throw that couch of yours in the street and get yourself a treadmill tomorrow. Yes it is as simple as that. Who is stopping you? You have to be physically active all day long if you want to burn those extra calories. Do daily brisk walk, Pranayam, atleast 20 surayanamaskar everyday to start seeing the results. Take break between office work to walk a little or rather just climb some stairs to get that food you ate in lunch have space and heat to digest and absorb. What?s the harm in using your washroom to do a little middle of the day squats. Do that ? No one is watching you. The key is to stay physically active all day long, no matter what. 4.Eat healthy and eat on time: Not only eating healthy is important but eating at right time is equally imp too. Have an early breakfast and early dinner and have 4 small meals between breakfast and dinner. To guide you a bit, here you go: A.Breakfast (Between 8-10 a. M) ? Have oats/porridge or brown bread with milk and nuts. B.At 11 a. M - Cup of Green Tea c.Mid day meal (around 12 p. M) ? Have a bowl of fruits. Citrus fruits are best taken during this hour and absorb well in the body. Have oranges, amla, pineapple etc during this hour. D.Lunch (between 2-3 p. M) ? Daal, roti, mix veg, buttermilk and salad. You can also take brown rice with daal in lunch. Try to get your food cooked in olive oil. Lace your salad with apple cider vinegar, black pepper and seeds like flaxseeds or chia seeds to make it nutrition packed lunch. E.Between 4 p. M ? 5 p. M ? Cup of Green Tea F.Evening (4-6 p. M) ? Have some nice sprouts with tomatoes and cucumber. G.Dinner (2 hours before sleeping, preferably before 9 p. M) ? Paneer & veggies salad with olive oil, Roti or brown rice with Daal. H.Have a glass of warm milk. Weight loss is 80% about what you eat and 20% about exercises. That said, both the things go hand in hand. If you want to lose weight in a more healthy way than be patient and just follow the regimen everyday. Slow and steady wins the race. 

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