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Over weight and nutrition
I am doing physical activity of about one hour per day but no proper guidance on nutrition and diet. I am strictly determined for weight loss and under depression because of overweight. I want to get my  confidence back .Any suggestions on diet could be more helpful . I am residing in PG which makes my diet plan more complicated. Recent fitness check has a result of very low HDL <35 . please suggest proper diet and any help would be great. I have cut my rice in diet and gave up aerated drinks and alcohol to get back in shape. Please help
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Hi..... Following these steps will help- Choose a low-carb diet.. Eat when hungry.. Eat real food.. Measure your progress wisely.. Be persistent Avoid artificial sweeteners.. Review any medications.. Stress less, sleep more.. 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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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.