I am having a weight of 91 kg with age as 30. Kindly suggest me a diet/treatment plan where I can maintain my weight between 65-70. I am a non- vegetarian. I wake up at 10.30 am in the morning and sleep by 2 am in the night.

Dt. Dheeraj KumarDietitian/Nutritionist4yrs exp

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Hello, The nutritional recommendations for weight control include the following: - Emphasize weight control by exercising daily and not taking in too many calories. - The bulk of your diet should consist of healthy fats (liquid vegetable oils such as olive, soy, mustard, sun?ower, and peanut) and healthy carbohydrates (fruits, vegetables, and whole-grain foods such as whole-wheat bread, oatmeal, and brown rice, sweet potatoes etc. - If both the fats and carbohydrates in your diet are healthy, you probably do not have to worry much about the percentages of total calories coming from each. - Eat plenty of vegetables and fruits (six to eight servings per day). - Eat moderate amounts of healthy sources of protein (nuts, legumes, ?sh, poultry, and eggs). - Limit dairy consumption?other than nonfat dairy products?to one to two servings a day. - Minimize the consumption of red meat, butter, re?ned grains (including white bread, white rice, and white pasta), potatoes, and sugar. - Lose weight slowly. Lose no more than one kilogram (2.2 pounds) per week. More rapid weight loss results in the loss of muscle tissue. If you sustain a mild caloric de?cit, you will lose fat. You lose little muscle or water this way. The weight stays off better. When you lose muscle, your body?s metabolism slows. This reduces your need for food. When you go back on your normal diet, you gain weight rapidly because you no longer need as much food as before. - Stress a balanced diet. The diet should be relatively high in complex carbohydrates and low in fat. Create a caloric de?cit by combining caloric restriction with more exercise. Take in enough protein to help control appetite and maintain your muscles? needs. For active people, this is approximately 0.8 to 1 gram of protein per kilogram of body weight a day. You will lose muscle if you cut your calorie intake by too much, regardless of how much protein you take in. - Exercise is critical. It is recommended that you exercise moderately for one hour a day. For the average person, the best exercises for losing weight include running, walking, and cycling. Your metabolism increases both during and after exercise, which causes you to burn calories at a faster rate all day long. Also, exercise helps maintain muscle mass, which is crucial for maintaining metabolic rate. If you can maintain your muscle mass during weight loss, you will be much more likely to maintain your new weight. Incorporate both High intensity weight training as well as Long endurance training in your fitness program. As both types of exercise are bene?cial for weight control. Stay healthy, stay strong. LIVE FIT. 

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