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Hello, my weight is 102 kg and height 5'9, age 25. I want to reduce my weight to 80. What are the best plans for proper diet and exercise?? I usually having food from outside because I am staying with friends. Please explain clearly which food gives more proteins and less carbohydrates??
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Dr. Swapan Banerjee
Dietitian/Nutritionist 22 yrs exp Kolkata

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Hi you can come down weight slowly consistently. First stop taking all fried foods, junk, cream based foods.Until you stop all out side restaurent or street foods chances are less even though exercises .So plan to make your own foods by self services or hired cook.No butter, ghee, dalda, no oily too much parotha, puri foods. Very less rice. Go for high fibre based diet, whole grains, multi grains flour, take plain roti, phulka, vegetables low in potatoes, more gourd s like bitter, bottle, snake gourd etc. Do not consume nuts group, coconut, banana, mango. Sleep only at night 7 hrs. Most importantly you be dynamic, more working not sitting one place but outdoor at pollution free zone. Diet & exercises can help you best. Keep on regular but more exercises needed two times, mainly early morning max. Jogging, brisk walking & normal running must may be full of sweating. So consume more water & electrolytes. Diet must be balanced based low calorie all foods.If you are interested then go for personilsed diet & I can send all pcs or video about some effective fat burning yoga/poses practice. So you can make your won diet in planned way as per your convenience ,affordability. Just little efforts ,interest required for it.
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