I am 26 year old. My weight is 91 kg and height 5'7" What kind of foods should I eat to lose my weight and how long will it take to lose 15 to 20 kgs?
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U take low calorie low sodium high protein diet. 45 min walk daily speedly. Don't take rice at night. Drink 10-12 glass of water. Don't drink immediately after meal. 4 -5 in a day on frequent interval.
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2-3 kg weight loss/month is optimal. So it will take 6-8 months to lose 15-20 kg weight. No food can cause weight loss, it requires diet & lifestyle modification. Tips for weight loss: 1. Avoid junk/ processed/packaged/canned/ ready to eat/ street/ outside foods, soft, hard & energy drinks, glucose, ice cream, chocolate, sweets 2. Have small frequent meals at regular intervals instead of few large ones 3. Eat slowly chewing your food well 4. Eat with spoons, chopsticks, fork & use smaller utensils. 5. Drink 3 litres water daily 6. Replace simple carbs- maida, nooles, white rice, white bread, biscuit, cake with whole graisn (atta, bajra, ragi, oats, jowar, barley, brown rice, atta bread), whole legumes (rajma, sprouts, soyabean, peas), whole fruits, vegetables, nuts, oilseeds 7. Include salad in main meals 8. Avoid red meat & excess salt 9. Have low fat dairy products 10. Use less oil in cooking.
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