I am 20 kgs overweight. I do regular aerobics for 1 hour. I need to lose the extra weight. I weigh 89 kgs and I am 5 feet 8 inches tall. I am a vegetarian and enjoy dairy products, fruits and vegetables. I need a diet chart which I can follow and lose the extra kilos.
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You should concentrate on taking in less calories than required so that a deficiency of caloric intake will help in burning the fat which is stored.
Drink lots of water, have lots of fruits and vegetables. Have high protein diet but avoid carbohydrates, it's the carbohydrates that cause this problem not the fat as such.
Do cardio workout .
Weight gain happens either due to addition of extra calories or due to failure to spend calories consumed...these extra calories deposited in our body as fat..for weight reduction you have to consume less calories and spend more...avoid junk foods,carbohydrates like rice etc,avoid oily foods...add proteins and fibre rich foods to your diet with green tea,green leafy vegetables, fruits...do regular exercise at least 2 hours a day...Ask yourself these questions about any diet plan you're considering:
Does it include various foods from the major food groups: fruits, vegetables, grains, low-fat dairy products, lean protein sources and nuts?
Does it include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?
Can you easily find these foods in your local grocery store?
Will you be able to eat your favorite foods, or better yet, all foods?
Does it fit your lifestyle and budget?
Does it include proper amounts of nutrients and calories to help you lose weight safely and effectively?Is regular physical activity part of the plan?
If the answer to any of these questions is no, keep looking. There a
re better diet plans out there for you.
Consult dietitian fallow the diet chart strictly...you can see the beneficial effects within a month..
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