Reduce weight by 15-17 kg.

Hello Doctor, I have no other health problem. Only issue I have is  more weight. Moreover there is no major fitness issues with me. I live at 3rd floor and always take stairs. I want to reduce weight by 15-17 kg. Kindly provide me complete solution along with exercise and personalized diet chart.

 

Reduce weight by 15-17 kg.
Answered
Dietician

Answer ( 1 )

  1. Hello Shrav
    Welcome to MediMetry.
    I can understand your concern.

    The main motive for weight loose is to burn calories and reduce excessive fat from your body which can be done by various ways:

    Exercises which can help you to loose weight:

    1. Try to do cardio at alternate days.
    2. Go to gym and do physical exercises and cross fit.
    3. Try to make schedule of your regular exercises at gym.
    4. Eat according to your exercise schedule.
    5. Do stomach exercises which will help you to reduce fat quickly.
    6. Go for a morning walk because it also burn calories.
    7. Have a proper sleep after exercises.
    8. Check your body fat percentage by which you can better understand that how much fat you have to reduce.

    To burn excessive fat, you have to follow some diet:

    1. Have protein rich breakfast.
    2. Have lime juice early morning empty stomach.
    3. Avoid junk food and saturated fat like ghee and butter.
    4. Eat 3-4 servings of fruits and vegetables.
    5. Try to keep you dinner salt free for few days like wheat flakes or oats no vegetable.
    6. You can use cucumbers and Tomato as a snack.
    7. Eat lots of low calorie fruits and vegetable .
    8. Go for green tea after dinner.
    9. Always eat according to your workout.
    10. Drink 3-4 liter water a day.
    11. Intake of sugar should be less.
    12. Eat after every 3 hours of gap because it will maintain your metabolism.
    13. Keep your immune system strong by eating healthy food.

    Thanks for asking to MediMetry.