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I want to loose my weight up to 69 kgs
My self bhavik, want advice on my life style and diet to loose my weight till 69 kgs mean approx 20 kgs pls guide
Answers (20)
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Kindly connect through Practo to get personalised meal plan.
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Kindly book.a consult to discuss nutritional & dietary assessment,so a proper personalized diet plan & lifestyle advise can be recommended.
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We should connect via app
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Need body composition and madical report.,
I need lots of information before coustamized planning Of diet plan so connect me through practo you will get good results definitely.
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Please ask me directly for personalized diet plan for you.
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Hello Bhavik,
To begin your weight-loss journey, it is important to first assess your overall health status through blood investigations. These tests can help identify any underlying vitamin or mineral deficiencies that may be impacting your metabolism, energy levels, and weight-management efforts.
Successful and sustainable weight loss is influenced by several factors, including:
• Dietary habits
• Sleep quality and duration
• Stress levels and stress management
• Physical activity and exercise routine
• Overall lifestyle patterns
As an initial step, I would recommend focusing on balanced meals. A simple and effective approach is the plate method:
• ½ plate: Vegetables (preferably a variety of non-starchy vegetables, prepared with minimal oil)
• ¼ plate: Protein sources
• ¼ plate: Carbohydrate sources
Protein plays a crucial role in preserving muscle mass, promoting satiety, and supporting fat loss. Good protein sources include:
• Chicken
• Eggs
• Dal and pulses
• Low-fat paneer
• Tofu
• Soya chunks
Carbohydrates are the body's primary source of energy and should not be eliminated completely unless specifically advised. The quantity and type of carbohydrates should be tailored to your individual requirements, activity levels, and weight-loss goals.
Physical activity is equally important for achieving sustainable weight loss. You can start with simple activities such as daily walking and gradually increase your activity level over time. As you become more comfortable, you may choose to join a gym or engage in any form of exercise that suits your preferences and lifestyle.
It is important to remember that nutrition and exercise go hand in hand. While a balanced diet supports your body's nutritional needs, regular physical activity helps improve fitness, preserve muscle mass, and enhance overall health. Both play a vital role in achieving and maintaining your weight-loss goals.
Once your blood test results are available, we can develop a personalised nutrition plan tailored to your health status, lifestyle, and long-term goals.
Health Tips
Helpful Tips for Your Weight-Loss Journey
• Stay well hydrated by aiming for 2–3 litres of water .
• Avoid skipping meals, as this can lead to excessive hunger and overeating later in the day.
• Include a source of protein in every meal to improve satiety and help preserve muscle mass.
• Eat slowly and mindfully. Give your body time to recognise fullness signals.
• Choose whole fruits over fruit juices, as they provide more fibre and help keep you full for longer.
• Limit the intake of sugary beverages, processed foods, and frequent snacking on high-calorie foods.
• Aim for 7–9 hours of quality sleep each night, as poor sleep can negatively affect hunger and appetite-regulating hormones.
• Manage stress through activities such as walking, meditation, deep breathing exercises, or hobbies you enjoy.
• Track your progress beyond the scale. Improvements in energy levels, fitness, sleep quality, and body measurements are also important indicators of success.
• Focus on consistency rather than perfection. Small, sustainable changes often lead to better long-term results than extreme diets.
Remember, healthy weight loss is a gradual process. Be patient with yourself and celebrate small achievements along the way.
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Hello, pls connect me through app directly
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Hi Bhavik ,
To design a diet plan would need more details so it will be easy to plan.
Meanwhile you can follow these points.
Eat small and frequent meals
Include a protein source is lunch ,dinner.
Drink 2-3lits of water per day .
Start with 30-45mins of walk or simple exercise.
If you need a plan reach out on ansusnutrimom by Sujani on google
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Hello user
There are many reason of being overweight or obese
. Improper liver functions
.Pcod
. Endocrine imbalance ( diabetes/ thyroid)
. Psychological problems
. Physical inactive
. Improper dietary diet
. Vitamins and minerals deficiency
.Eating disorders
. Improper sleep
.Stress
. Medication
Many more
HOW WE TREAT OVER WEIGHT AND OBESITY THRU DIET
. Finding and Curing the cause of Overweight and obesity
. Treating the deficiency , symptoms and disease cause due to obesity and overweight
. Diet to get ideal weight
WHY IT IMPORTANT TO REDUCE WEIGHT
Obesity result to many other disease
. Diabetes
. High bp or hypertension
.Heart disease
. Kidney disease
. Osteoporosis
. Vitamins and minerals deficiency
And many more.
Before prescribing any thing ,we need some health information like
Vitals,health parameter, physical activity, family history, occupation, daily routine and any many.so ,if you want to contact ,please contact us thru the link below or via Practo
Next Steps
For more information or to contact me directly or via phone or for online counseling contact https://wa.me/message/vb6twvy2bpl2k1
Thanks with Regards
Dt. Ankita
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Bhavik good to note !
Rx
C/o
Overweight
What are the reasons you are looking for reduction of your weight ..?
I mean are there any health issues and difficulties facing with your daily routine towards your professional career ?
Next Steps
I mean are there any health issues and difficulties facing with your daily routine towards your professional career ?
Health Tips
To go further evaluation reach me practo app for consultation.
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Contact me directly by booking through practo app.Will help you and encourage you to reduce weight by following simple ways
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Please consult me through the app... I‘ll guide you in your every step....Eat Healthy Stay Healthy
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Dr. Heena Kouser
Clinical Nutritionist
10 yrs exp
Bangalore
Losing 20 kg is definitely achievable, but it should be done gradually and sustainably with the right nutrition, physical activity, sleep, and lifestyle changes.
Next Steps
BOOK A CONSULTATION, and I'll help you with a science-based, practical plan that fits your lifestyle and helps you lose weight in a healthy, sustainable way.
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Ms. Lovely Verma
Dietitian/Nutritionist
6 yrs exp
Bangalore
We need more about you and your height weight your medical history your food preferences etc on this basis we can suggest you diet plan according to you.
For this you can connect on Practo
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Ms. Somya Jain
Dietitian/Nutritionist
11 yrs exp
Delhi
Connect over consultation to get detailed diet chart
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Ms. Durdana Ansari
Dietitian/Nutritionist
4 yrs exp
Mumbai
You can start with these basic lifestyle habits:
• Follow regular meal timings and avoid long gaps between meals.
• Include a good protein source in every meal, such as eggs, chicken, fish, curd, paneer, dals, sprouts, or pulses.
• Make half of your lunch and dinner plate vegetables or salad, along with controlled portions of carbohydrates.
• Reduce sugary drinks, sweets, bakery items, fried foods, packaged snacks, and frequent outside meals.
• Avoid skipping meals or following very restrictive diets, as they may lead to weakness, muscle loss, and weight regain.
• Start with 7,000–8,000 steps daily and gradually increase according to your fitness level.
• Include strength training 2–3 times per week, as it helps preserve muscle mass and improves metabolism.
• Aim for 7–8 hours of quality sleep and stay adequately hydrated.
Next Steps
For a 20 kg weight-loss goal, I would recommend a personalised nutrition plan with regular monitoring and lifestyle modifications. The diet should be planned according to your body measurements, food habits, health parameters, and daily routine so that the weight loss is healthy and maintainable.
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Ms. Neema Yadav
Dietitian/Nutritionist
7 yrs exp
Kolhapur
* Aim for 0.5–1 kg weight loss per week.
* Create a calorie deficit by eating balanced meals and staying active.
* Include protein with every meal (dal, sprouts, paneer, eggs, chicken, fish, curd).
* Fill half your plate with vegetables.
* Choose whole grains (millets, oats, brown rice, whole wheat) over refined foods.
* Avoid sugary drinks, sweets, bakery items, fried foods, and packaged snacks.
* Drink 2–3 liters of water daily.
* Exercise for 150–300 minutes/week, plus strength training 2–3 times/week.
* Walk 8,000–10,000 steps/day if possible.
* Sleep 7–9 hours every night.
* Manage stress with yoga, meditation, or deep breathing.
* Eat slowly, avoid skipping meals, and control portion sizes.
* Track your weight and waist circumference every 1–2 weeks.
* Stay consistent—healthy habits matter more than crash diets.
Golden Rule: Eat balanced, stay active, sleep well, and be patient. Sustainable lifestyle changes give the best long-term weight loss results.
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Ms. Vishmitha
Dietitian/Nutritionist
3 yrs exp
Dharmasthala
Continue following your diet plan consistently, include protein and fiber in every meal, stay physically active for at least 30–45 minutes most days, drink enough water, and get adequate sleep. Track your weight once a week instead of daily, as healthy weight loss takes time. Stay consistent.
Next Steps
Feel free to connect through parcto consultation if you need further guidance.
Health Tips
Avoid skipping meals, crash diets, or over-exercising, as these can slow your progress and affect your overall health.
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Ms. Harshita
Dietitian/Nutritionist
14 yrs exp
Delhi
Hi , kindly consult with me for detailed discussion and costimized diet plan through practo.
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good morning pls connect through app directly for consultation.
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