My name is sir my age is 28 and height is 156 cms weight 75 kg and I want lose my weight I am trying since 2 years but no change in weight so please give me diet plan and good exercise plan and BMR value and how much proteins and carbohydrates and fat required and I want to lose my weight with in two or three months so please help.

Dt. Janani TamilDietitian/Nutritionist13yrs exp

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Hi lybrate-user, Regulation of body weight is influenced by many factors like diet, physical activity, hormonal functions, environment, genetics, sleep, stress, age etc. Since I need some more information to give you personalised diet and exercise plans, I will tell you some dietary guidelines to follow: Based on your height and weight, your BMI is 30.8, which puts you under obese category. It is very essential that you take immediate action to reduce your weight. 1. Portion control is the key to reduce weight. 2. Include more proteins in your meals, especially breakfast. 3. Fibre rich foods like fruits and vegetables will make you feel fuller and you tend to eat less, meaning less calories and less will be the weight gain. 4. Maintain a food journal, if you try to list down what you eat the whole day, it helps you to become more conscious of what you eat. 5. Limit the frequency of dining outside. Prefer home cooked meals to outside meals. You can write to me for more details. Will be glad to assist you. 

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