I have a weight of around 74.5 kgs and my height is 5 ft 3 inch. I'm overweight according to my height. I've been trying to loose weight since more than 2 years but hardly get any result. Also I have been exercising enough to get results since 3 months but due to some illness I've not been exercising since 2 weeks. No matter how hard I try there's barely any results also I take care of what I eat too. So I wanted to know how to manage diet for loosing weight. What kind of foods are to be taken and what foods should be avoided?
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Focus on portion control; eat smaller meals every 3-4 hours.
Include warm, seasonal soups with vegetables or dals.
Choose whole grains like bajra, jowar, or ragi instead of refined flour.
Add proteins like eggs, paneer, tofu, lentils, or chicken to every meal.
Avoid fried snacks; opt for roasted makhana, nuts, or seeds instead.
Replace sugary treats with fresh fruits or dried fruits in moderation.
Limit processed foods like packaged snacks, biscuits, or sugary cereals.
Drink warm water throughout the day to aid digestion.
Avoid high-sugar beverages; stick to green tea, black coffee, or herbal teas.
Use healthy fats like ghee, olive oil, or mustard oil in moderation.
Consume winter-friendly vegetables like carrots, spinach, fenugreek, and radish.
Avoid late-night heavy meals; have a light dinner with soup or khichdi.
Stay hydrated, even if you donât feel thirsty in winter.
Practice mindful eating; chew slowly and avoid distractions while eating.
Exercise should be at least 1 hour it can be any form whether yoga, walk, brisk walk or meditation.
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A well balanced diet will be helpful which is customised as per your health and daily routine.
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Drink good amount of water
Do adequate exercise
Have little low calorie diet
Have good protein
And plan exercise according to the requirement of the body
For better nutrition check your blood profile too
For a diet chart connect over consultation as this is a general section diet chart cannot be provided here only point can be given
Healthy evening,
1. Eat variety of foods:
Eat from all five food groups and aim for a variety of
Fruits and vegetables
2. Reduce added sugar :
Avoid foods and drinks with added sugar such as
Desserts, jellies , sodas
3. Eat more fibre:
High - fiber foods like fruits, vegetables beans , whole
Grains are filling and help with weight loss
4. Use healthy fats :
Use healthy fats like olive and vegetable oils, avocados,
Nuts, nut butter and oils
5. Choose fresh foods :
Fresh foods are nutritious than processed
6. Be mindful of portion size:
Larger portions contain more energy
7. Drink water :
Water is best drink to weight loss
8. Get active:
Regular physical activity helps burn calories
You can also try these strategies:
1. Eat healthy plate :
Fill half your plate with whole grains and healthy protein
And two -third of the other vegetables
2. Start your meal with soups and salads :
This can help you feel full so you eat less of main course
3. Add veggies to your dishes :
You can add veggies in pasta, stir fried and sandwiches
4. Drink green tea:
Green tea contain antioxidants that can boost metabolism
5. Eat berries:
Berries are rich in antioxidants that can increase fat metabolism and regulate appetite.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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