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Diet & Routine to loose 15kg weight
Hi Doctor,
I am a male with a weight of 87kgs and my height is 6feet.
I would like to know the diet & routine to follow for reducing the weight my goal is around 72kgs.
Also, if there is any effective medicine available you can recommend it as well.
Answers (8)
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Hi, this is Dt. Vanshika Mathur
If you have a desk/sitting job, your body requires smarter nutrition.
Here’s a simple guideline for your plate:
20% — Rice or Roti (Low carbs)
35% — Pulses, Lentils, Soy, or Lean Meat (Moderate protein)
45% — Vegetables, Salads & Fruits (High fiber)
And don’t forget the most underrated habit — drink 3 to 4 liters of water daily to support digestion and detox.
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It would be great if you could share your routine and I'll help you to create a personalized diet plan for you.
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Please ask me directly for personalized diet plan for you.
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It will take at least 2-3 months time to loose it in a proper and stable manner
For discussion better to connect over consultation
As this is general QnA Section cannot help more here
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Dr. Abhijit Bhattacharya (PhD)
Dietitian/Nutritionist
15 yrs exp
Kolkata
For a regular weight loss, follow a low carb, high protein diet, eat lots of vegetables n fruits n stop eating anything at dinner, rather drink.. a soup or dal type something.
Next Steps
check your weight every 6 days
Health Tips
drink lots of water
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
16 yrs exp
Delhi
Hi kindly share the routine. Every person if different, one should check the constitution first and go accordingly. Likewise you might have seen people who eats a lot but don’t gain weight. On the contrary there are people who eat less but tend to put on weight. So best is to get it checked before starting any random diet
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Ms. Neema Yadav
Dietitian/Nutritionist
6 yrs exp
Kolhapur
To lose weight , focus on a combination of healthy eating and regular physical activity
Reduce calorie intake by choosing plant based foods, eating more fiber , and limiting processed foods and added sugars .
Engage in regular physical activity such as walking, jogging or swimming, to burn calories and build muscle.
Dietary tips :
Prioritise plant based foods
Increase fiber intake
Limit processed foods and added sugar
Eat regular , balanced meals
Drink plenty of water
Physical activity
Aim for at least 150!minutes of moderate- intensity activity per week
Incorporating strength training
Find activities you enjoy
Be active throughout the day
Additional tips :
Manage stress
High stress levels can sometimes lead to unhealthy eating
Habits
Get enough sleep:
Lack of sleep can disrupt hormones that regulate appetite and metabolism
Track your progress:
Keeping food diary and monitoring your weight can help you stay motivated and track your progress
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Ms. Trupti Padhi
Dietitian/Nutritionist
15 yrs exp
Bhubaneswar
Good morning if u join direct consultation u can get detail guidance on your query.
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