Hello, I'm 26 years old, male and my weight is 85 Kg (overweight). I really want to loose weight. Most of my friends suggest gym along with running give good results, but I had a surgery in my ankle so that's stopping me from hard physical activities. Can you suggest me a best way which can help me stay fit? Thanks.

Dr. Vishal DevDietitian/Nutritionist3yrs exp

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as you are suffering from your ankle problem so I guess it is difficult for you to do extra physical work as you mentioned.... now in your case you have to take special care of your diet and calories intake so for that start doing alternative fruit fasting in this you have to take fruits and salads and water every alternative day and the other alternative day you have to eat your normal food like chapatis pulses and vegetables... secondly make sure you are doing Pranayama regularly the main 3 Pranayama exercises are anulom vilom kapal Bhati and Braham Bari Pranayama thirdly avoid junk food and fast food and prefer home cooked food.... avoid late night dinner and when you are eating your meals I suggest avoid eating sitting on chair and prefer sitting in sukhasana on floor and eating your meals. 

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Dt. Lokendra TomarDietitian/Nutritionist16yrs exp

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Hi, lybrate-user can understand that weight gain is a big problem now a day. The main reason behind weight gain is eating more of the processed food, less of exercise and drinking less water. You observe the habit of yours, you will find that these three reasons. Hence to lose weight cutting on processed food, sugary food, drinking 3-4 liter of water daily and exercise for min of 30 min per day is essential. Balanced food is the key to long term weight loss. I can suggest a diet plan and some dietary supplement for quick weight loss. I am suggesting a general diet and supplement for you. Sample Diet PlanBreakfast – green Juice.Lunch – vegetable pulao with pineapple fruits. Dinner – paneer with green salad. Snacks – 25g almonds with green tea. Suggested supplement Microfruit tab after breakfast Cytofresh tab after breakfast Lipolyzer tummy tab after lunch Lipolyzer hips and thigh tab after dinner. 

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