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Body weight and body fat
My height is 163cm ,my weight is 65 kg.i am being told that my weight should be 60kg.but my weight use to be between 50 to 55 kg. I use to feel comfortable with that light weight.i just want to cut down body fat.my waist is 38 inches hip is 42 inches wrist is 6.5 inches.what is my body fat and how much should I cut down
Answers (11)
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Hello,
Thank you for the query. Will surely help you.
With some healthy lifestyle changes and proper diet, you can focus on weight loss.
- Consume good amount of fruits and vegetables in your diet.
- Include good amount of complex carbohydrates, protein and healthy fats in your diet
- Avoid consumption of added sugar which is usually present in packaged and processed foods and junk food.
- Don't skip any meals and consume small and frequent meals throughout the day and maintain portion sizes.
- Drink plenty of water to keep yourself hydrated.
-Get yourself proper rest and sleep. Minimize stress levels.
Hope this information helps.
For a customised diet plan through an online or an in-person consultation, you can reach out to me via practo or on www.vasundhara.me . Thanks
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Hi, thank you for your enquiry.
Your ideal body fat percentage should be less than 20%.
Fat loss is a gradual process. There is no quick fix approach. Following a healthy diet which has optimal amounts of first class proteins, reduced carbohydrates & healthy fats along with a structured exercise program that is balanced with weight training and cardio will surely help. Besides these factors, we need to take into account that there are no hormonal imbalances that can impede your rate of fat loss.
For personalised diet and exercise guidance please contact us.
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Hello,
Technically, an ideal body Weight range is a number which you shouldn't rely on completely. I would strongly advice to get your body composition analysis.
You will get to know your fat and muscle percentage. Get in touch with me online for the detailed diet chart.
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Book an appointment at www.apekshapt.in or contact me through practo direct consult
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Choose direct consultation with all your details about your meals and nutrition options and lifestyle then we can suggest anything further. Take care
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Hi
Thanks for your query
2-3 kgs of weight loss is required
And for fat loss you need to include low fat higher protein and complex carb diet
For meal option planning we need to understand your lifestyle food habits and medical issues If any
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Book an appointment via practo for further details
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Hi, The formula is BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in metres squared.
A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9. BMI applies to most adults 18-65 years.
Next Steps
You need to cut down simple carbs foods like rice, sugar and full cream milk and curd
Health Tips
Water intake - 10 to 12 glasses in a day
Sleep 6 hrs
Do proper yoga
Stay away from stress or any kind of stress creating information
If you want customised plan. You can take proper counselling for 3 months
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Hi
Your present BMI (body mass index) is 24.5
Ideal BMI is 22 and normal BMI range starts from 18.5 to 24.9
When your weight was 55kgs, BMI was 20.7 which was in the normal range.
To reduce body fat try to do these:-
Increase your protein intake like consume more egg weights, sprouts, soy products, low fat dairy, nuts and seeds.
Avoid sugar, fried foods, carbonated beverages, and package foods
For detail Meal plan you can consult personally
Thanks
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You need to take high fiber low fat followed by detox diet. Drink lot of water every day. Take small and frequent meals at regular intervals. Avoid outside food completely. Please ask me directly for personalized diet plan for you.
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Ms. Anjali kanphade
Dietitian/Nutritionist
7 yrs exp
Nagpur
take direct consultation i need your complete information like your current eating habits, likes,dislike, medical history , diet preference that are you non vegetarian or pure vegetarian etc. so will able to give custamised diet plan.
take direct Online consultation through my practo account- dietitian- Anjali kanphade.
Tips.
Avoid junk food, fried food
Start 30-45 minutes brisk walk
Use less oil,les sugar
Eat home made food, 4-5 small meals in a day don't overeat.
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Ms. Geetanjali
Dietitian/Nutritionist
20 yrs exp
Mumbai
Hi, Ideally for a male of your height who is muscular then 62-65 Kgs is fine. But since you are not use to it you are not comfortable.Here are a few tips that will help you:-
Exercise 40-45 minutes 4-5 times a week.
Eat small frequent meals every 2 -3 hours
Eat protein rich diet (especially post workout, it will help in building muscle) and improve metabolism.
Eat proper breakfast, as 40% of day's energy comes from breakfast.
Include healthy fat in your diet like nuts - almonds and walnuts, seeds like pumpkin, watermelon, sunflower seeds, etc.
Eat fiber rich diet, it will help to gain early satiety and help you feel full - include fruits and vegetables in your diet
avoid junk food, oily food, processed or canned foods.
Drink a glass of water every hour daily to optimally hydrate the body.
Note: the given prescription can change according to different conditions.
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