Hlo sir or mam pls guide me 6.2 feet 185 cm guy previously 92 kg weight last month after running 10 km a day and running 2 time gym 2 time everyday completed 1200 calorie burn 20000 steps including running and brisk walking now im 77 kg is my weight ok should I stop running now or continue it breakfast I take half small bowl oats with toned milk honey with fruits . After I take green tea at lunch I take half small bowl of fruits 1 small apple. 1 small orange. 1 small mosambi half pomegranate half beetroot and 2 slice of avacado fruits in it little portion only with 1 glass of beetroot apple juice only is it my lunch healthy evening go for running to and gym to then come take green tea and after 40 min I take mine dinner 2 multi grain atta roti. only eating last 15 days spinach and .brocoli. it only boiling no oil and all with 1 egg omlette with india gate basmati weight watchers brown rice only litle portion with 1 half katori bowl salad beetroot . cucumber.tomato radish is ok
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First and foremost, congratulations on your great weight loss and commitment to being active. Since you have already dropped a substantial amount of weight and have reached 77.5 kg, it may be beneficial to restrict your running distance to 5 km per day to avoid overtraining, enable your body to relax, rebuild and prevent muscle loss. You may maintain your fitness levels with modest activity while focusing on strength training in the gym.
Your diet may appear balanced however it requires some changes for adequate energy and recovery. Consider including more protein sources to prevent muscle loss. Maintain an adequate calorie intake to fuel your exercise level, as well as a healthy balance of carbohydrates, proteins, and healthy fats.
You can connect with me to customize your diet and exercise regimen.
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Healthy evening,
Firstly calculate your BMR and Macro- nutrients intake and log everything you eat in any of fitness app
Eat complex carbs and fiber rich foods in filling carb intake.
Oats , brown bread in your breakfast also includes bananas and sweet potatoes avoid refined sugars
While coming to protein eat at least 1 gm per kg of your body weight lean protein play an important role in building muscle. Chicken breast, is good source . You can take paneer if you are vegetarian.
Fats intake consume healthy fats like fish, eggs , nuts
Don’t eat processed foods and avoid trans fats
Also includes variety of fruits and vegetables which contain lots of minerals and vitamins.
Drink green tea to detox your body.
Hydrated body every day at least 2-3 lit / day
Sleep plays important role in body functioning and repair so sleep at least 7-8 hours.
In winter, it's important to adjust your routine since cold temperatures can affect performance and recovery. If youâre focusing on building muscle, reduce the running duration or intensity to avoid overtraining. Instead, add more bodyweight exercises or strength training at home, like push-ups, squats, lunges, or resistance band workouts.
For lunch, consider incorporating warming, protein-rich foods like soups made with lentils, beans, or chickpeas. These will help keep you full longer and provide necessary nutrients. You could also include warm vegetable salads or stews made with seasonal vegetables like carrots, sweet potatoes, or pumpkins.
In winter, itâs important to keep meals nourishing and warming. Include foods that promote warmth, such as root vegetables (carrots, beets), whole grains like quinoa, and warming spices like turmeric, ginger, and cinnamon in your diet.
For dinner, add more protein sources like tofu, paneer, or eggs, and include roasted vegetables or soups that warm you from the inside. A hearty soup with spinach, mushrooms, and lentils, paired with some multigrain roti, will provide you with warmth and good nutrition.
Since winter can cause dehydration, ensure you're drinking warm fluids like herbal teas (ginger, mint), warm lemon water, or broths to stay hydrated. Avoid sugary drinks as they can dehydrate you.
Focus on recovery, especially after workouts. Make sure to stretch properly and use heat pads or warm baths to relax your muscles and avoid stiffness.
Adequate sleep is also key to muscle repair during colder months.
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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.
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.
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