She is 17 years old and she want to reduce buldge? Plezz give a diet chart and some medicine to be fit.
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Here are some useful diet & lifestyle tips for her for fat & weight loss: 1. Increase physical activity level: a. Exercise daily 1/2-1 hr-brisk walk/ yoga b. take stairs instead of lift c. Walk instead of hiring transport d. Take 15 mins light walk after main meals e. avoid sleeping in afternoon & do not lei down immediately after a meal- keep 1 hr gap. f. She may join Swimming/ zumba dancing/ karate/aerobic classes or play badminton daily 2. Diet: a. Drink 2-3 litres water daily b. Avoid junk/ processed/ packaged/ fried/ ready to eat/ sugary foods, cold drinks, energy drinks, alcohol, glucose, chocolate, ice cream, candy c. Replace simple carbs- potato, sugar, sabudana, refined grains (white rice, white bread, maida, noodles, biscuit, cake, sewai) with complex carbs- whole fruits, vegetables, whole grains (atta bread, brown rice, atta, dalia, suji, jowar, bajra, ragi, oats), whole legumes (soyabean nutrella, chana, rajma, chola, sprouts, mung gota, moth) d. Have plenty of fruits & vegetables & include enough fibre & protein in your meals. e. Have small frequent meals instead of 3-4 large ones f. Use less oil in cooking
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Dear lybrate-user, you should add more protein in your diet and lot of liquid intake. This will help you a lot.
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