At 27 years old, 152 cm height, and 68kg weight, you are above the ideal weight range, so moderate and natural weight loss is beneficial for your health. - Weight loss is a gradual process; try to lose about 2 - 4kg over 6 months. - Weight loss can be achieved by eating balanced meals including whole grains, dals, pulses, vegetables, fruits, and lean proteins such as eggs, meats while limiting processed foods, sugary drinks, and unhealthy fats like desserts and baked goods. - Try to include plenty of colorful salads and whole grains like brown rice, dalia, quinoa, and oats. - Drink plenty of water for better digestion and to prevent constipation. - Exercise regularly - at least 45 minutes for five days a week - with activities like brisk walking, cycling, or strength training. - Prioritise lifestyle changes such as mindful eating, adequate sleep, and managing stress for lasting results. - Remember, it is important to focus on improving body composition by building good muscle strength and exercising regularly to help reduce body fat.

Healthy evening Minimum to reach upper healthy range 10 .0 kg loss Key approach Calorie deficit: 500-700 kcal / day ( diet and activity) Protein focus : at least 1.2-1.5 g/ kg body weight to protect muscle while losing fat Strength training: 2-3x / week + daily walking or other cardio Limit sugar , refined carbs, fried foods, load up on veggies, healthy fats

Need to reduce weight at least 7-9 kg To understand the diet better to connect over consultation on practo app