Hello,
As per the BMI range of 18.5-22.9 for Asians your weight should be 75 kg to be in the BMI range.
Weight gain can be due to multiple reasons and it is essential to identify & analyze them. You should focus on losing the excess weight to be in the reference range of BMI. That said, it is also important to gain muscle mass while losing weight and excess fat. However, it is a process that takes a little time, requires regular modifications and monitoring.
Personalized diet is highly recommended as it takes into account your lifestyle, routine, medical conditions (if any), eating habits (likes & dislikes), sleep pattern, physical activity etc. This helps us in understanding the gap areas and suggesting the changes required.
Following suggestions can be implemented for the start -
1. Have breakfast within first 2 hours of waking up
2. Set your routine in place. (meals, sleep and exercise)
3. Incorporate protein rich foods such as dals, curd, sprouts, eggs, milk, chicken, fish in every meal
4. Drink 3 liters of water daily to keep yourself well hydrated
5. Have balanced meals
6. Exercise 45 minutes to an hour 6 days a week
7. Avoid
sugar, sweets, fried foods, junk food, carbonated beverages, refined flour and its products
Next Steps
For further details or to book an appointment contact us through Practo. Also visit our website www.balcalnutrefy.com for client reviews.