Dr. Sir, I am 40 years old and well build up, mu ht is 175 cm and weight is around 79 kg. I regularly go to gym. But I want to loose little bit and want to be between 75-76 kg. My daily routine wakeup 5.30 am then gym for one hours, taking milk and toast at morning, lunch- 3 chapatis and bhaji and in dinner 3 chapatis. Kindly suggest how to loose the weight. NOTE: before 4 years I diagnosis for diabetic, but maintain well balanced HBA1C is 5.1. Regards
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It's good that you are exercising regularly, just keep a check on your diet by avoiding sweets and sugar, eat small meals at regular intervals, include 2 fruit in your daily routine like pear, apple,guava, papaya,oranges etc. Also eat salad, sprout salad before your meals, have more of whole grains like wheat, brown rice etc. Avoid refined carbohydrates completely. Also make sure you are having enough protein in the diet by taking milk, curd,chenna, egg whites, lean chicken, fish,whole pulses, sprouts,nuts etc. Inadequate protein also does not give the desired result.
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Mr. lybrate-user. I'm so glad to hear from you that you are very regular to the gym. Based on your height and weight measurements, your BMI (body mass index) is 25.8, which indicates you are overweight according to the Indian standards. As you mentioned, reducing a few kilos will help to maintain your body weight within the normal range. Based on your typical menu: I see there is no protein or very little protein in your diet. Adding proteins will help in weight loss. Dhals, legumes, eggs (if you prefer them) and you haven't mentioned about your fruit or vegetable intake. Having proteins will also help you to convert your fat into muscle mass, especially if you are working out in the gym. I would recommend you to record your diet for a week and I can help you with your diet plan. I can help you to lose weight in a month and a half.
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Dear Lybrate user you r taking cabohydrates too much. Avoid sugar intake and increase protein. Avoid oil and junk food.
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