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I want to decrease weight
I am a boy teen age 19 with height 168 cm with weight 83 kg . I want to decrease weight so please make me a diet and excersise plan to loose weight .
Answers (13)
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Can't recommend any diet plan without knowing your body's metabolism and other factors too. For personalized gene based diet plan connect me through app.
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At 19 years of age, your body is still metabolically active, and weight loss should focus on fat reduction while preserving muscle mass. Instead of following a strict diet plan, building sustainable eating and exercise habits will give you better long-term results.
General Nutrition Guidelines:
- Do not skip meals; aim for 3 balanced meals and 1 healthy snack daily.
- Include protein in every meal (dal, eggs, chicken, fish, paneer, tofu) to improve satiety and muscle retention.
- Choose complex carbohydrates like whole wheat, brown rice, oats, and millets instead of refined flour and junk food.
- Increase intake of vegetables and fruits for fiber and micronutrients.
- Limit fried foods, sugary drinks, packaged snacks, and excess fast food.
- Stay well hydrated.
Exercise Guidelines:
- Combine strength training 3-4 times per week with light cardio like brisk walking, cycling, or sports.
- Aim for at least 8,000-10,000 steps daily.
- Prioritize 7-8 hours of sleep.
Next Steps
If you require a personalized diet plan which will help you manage your weight effectively reach out to us.
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Based on your height and weight, you fall in the overweight range and need structured diet + activity guidance for safe weight loss. Crash dieting or random exercise may harm your metabolism at your age. A personalised plan based on your daily routine, food habits, and activity level is required to achieve sustainable fat loss. I recommend a one-to-one nutrition consultation for proper assessment and a customised diet–exercise plan.
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contact me. and I will provide you personal diet plan
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To guide you properly, I need a few more details such as your activity level (are you involved in any sports or physical activity?), your current diet intake, eating habits, and daily routine.
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I would also suggest getting a basic CBC blood test done to rule out any underlying disease or nutritional deficiencies.
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You can consult through this app for more personalized guidance.
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Please ask me directly for personalized diet plan for you.
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Please consult through app for better and detailed approach like your diet pattern,work shift , food habits & more for a personalized diet plan which works best .
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For a customized balanced diet plan consult with me through the app
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Health Assessment & Goals
Current BMI: Your Body Mass Index (BMI) is approximately 29.4.
Status: This falls into the Overweight category, bordering on Class I Obesity.
Weight Reduction Goal: To reach a "Healthy Weight" range (a BMI of roughly 22-23), you should aim to reduce your weight by approximately 18 to 20 kg.
Nutritional Strategy: Balance Over Restriction
Since you are still in a late growth and development phase, extreme calorie deficits or cutting out entire food groups is not recommended. The goal is to nourish your body while creating a steady, healthy decline in weight.
Portion Control: You don't need to stop eating the foods you love; you need to manage the volume. Use smaller plates and ensure half of your plate is filled with vegetables to naturally reduce calorie intake.
Prioritize Protein: Increase your intake of lean proteins (eggs, lentils, chicken, fish, or dairy). Protein has a high thermic effect and keeps you full longer, protecting your muscle mass as you lose fat.
The "More, Not Less" Rule: Instead of focusing on what to remove, focus on what to add:
Antioxidants & Citrus: Incorporate berries, leafy greens, and citrus fruits (lemons, oranges). These help combat oxidative stress and support a healthy metabolism.
Smart Carbs: Shift from refined carbs (white bread, sugary snacks) to complex carbs (whole grains, oats) in smaller portions.
Hydration: Often, the body confuses thirst with hunger. Aim for 3–4 liters of water daily.
Exercise & Activity
At 19, your body recovers quickly. Aim for a mix of Strength Training (3 days a week) to build muscle and Cardiovascular Exercise (like brisk walking, swimming, or cycling for 30 minutes daily) to increase your daily caloric burn.
Note: A truly effective plan is one tailored specifically to your metabolism, daily routine, and blood markers.
Contact me for more details; we can discuss a personalized, perfect diet plan that suits your body specifically.
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Healthy morning
Some dietary guidelines for weight loss
Early morning
Take glass of warm water with healthy nuts
Eat 3 main meals+ 1-2 small snacks
Do not skip any meal
Eat more :
High protein: eggs, chicken , fish , paneer , dal , sprouts, tofu , curd , buttermilk
Fiber like salad before meals , green leafy, lauki , tori , cabbage , oats , daliya
Fruits -1-2 daily
What to reduce
Sweets, bakery , tea coffee, white bread , biscuits, namkeen
Fred foods
Limit 3-4 tsp oil daily
At night
Dinner before 8:30 pm
Light dinner
Healthy habits
Drink 2-3 liter water daily
Sleep 7-8 hours
Eat slowly
Exercise regularly
30-45 minutes brisk walk
Or 8000-10000 steps per day
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For this u need to consult and get a tailored diet plan
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Consult on app personally regarding same. Its as per individual lifestyle and constitution
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation to help you better
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls connect through practo app directly.
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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.