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Need to loss weight

I am currently 80 kgs and need to loose weight . around 20 kgs.. what routin if excercise and diet i should follow
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Dr. Chethan R S
General Physician Bangalore

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Hi...., choose complex carbohydrates, which are high in fiber. The more fiber in a food, the more slowly it's digested and the more slowly your blood sugar levels rise. High-fiber carbohydrates include whole-grain breads and cereals, whole-wheat.. Eat less dairy products and nuts.. Supplement vitamins and minerals.. Use intermittent fasting.. Exercise smart.. Achieve optimal ketosis.. Get your hormones checked.. Add green tea.. Consult Dietitian for diet chart...
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