Hi mam - Hi mam - I can check your BMI is 26.17(range is 18.5-24.9) so can see 4-6 kgs you can manage to be normal or slim. Here are some suggestions & better you can have a persolised diet chart:-
First stop taking all fried foods, junk, cream based foods if you are. No butter, ghee, dalda, no oily too much parotha, puri foods. 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. tight Sleep only at night 7 hrs & no stress. 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., brisk walking with little sweating. So consume more water & electrolytes. Diet must be balanced based low calorie all foods.
Diet & exercises are the best solutions which can plan yourself also & just implement. you should add some quality protein whether you non vegetarian or vegetarian as this will provide you energy rathar than fat.If you need more details can write me further.
Hello sir, diet schedule can be planned after doing how much calories you required according to ur work schedule. For example if u r hard working schedule person then calorie requirements wil be nearby 1600 kcal. In india, normally a balanced and healthy diet contains 1200 kcal which should be divided into 7:2:1 i.e. carbohydrates, proteins and fats accordingly. Juice, fruits etc should be included in diet. For further details u can contact me again
First thing is you need to have less of carbs and more of proteins...so best thing is have less qt of rice or reduce the no of chapathis you have and have more of dal or subzi...you need to replace your rice or chapathis with oats,ragi balls or Suji preparations... You can tk any one fruit like banana, orange or Apple or mausambi in your fruits list... Now can add water melon too...you need to have fresh carrots, cucumber or channa dal when ever hungry... Have loads of water too...You also need to engage yourself in outdoor activity like walking,running, jogging, cycling,k swimming for a minimum if 30 to 45 min ..or chose to gym or aerobics as per your liking....you can also include green tea...it will increase metabolism...consult a dietician for a specific diet chart as per your bmi and your food preferences... All the very best.... Thank you