U need to reduce 17 KGS that too fat. Working with diet and exercise is good idea I can help with 4-5 KGS weight loss in month with pure diet and exercise only that too in natural form.and permanent one
Hi welcome - I understanfd your concermn . I can see your BMI is - 26.67, so you need to come down 8-10 kgs as soon possible.
you need low carbohydrate high protien diet plan . As u said, I can suggest here. Also I need to know your present weight cum height. do that I can assess your present body fat status.
DIET PLAN -
5.30 am early morning rise , drink water added some lemon drops. then start free hand exercises like brisk walking, jogging, 2 kms running, top of the body exercises like head. neck, chest, waist, both hands, legs, sit up, half don & full. further it would be to add some Indore Exercises like Surya namaskar all poses
Then after take 1 cream craker biscuit with green tea.
8am - breakfast - oat meal with milk of mux vegetables, or 2 brown breads ,chana or sour CURD
10.guava & papaya - two fruits.
.12. Lunch - 3 phulka, dal mug, green salad, 1 fish or paneer 50 G curd , raw mango chutney.
3 pm - 1 guava, or Orange.
.6 pm - low calorie any meal like poha or porridge or oat, or muri / chura & green tea.
9.30pm - 2 phulka, dal, mix vegetables ( same or some little change like lunch)
10 pm - yoga, body fat burning specific Exercises,
19..40 pm - sleep
FOLLOW THESE :
NI junk, fast, fried, foods no cream ,sugar rich foods, no street or occasionally foods. no Biriyani, fried rice.
no day sleep rather always dynamic .
remember without rigorous exercises 60% along with diet 40% , u can't balanced fat,.
Hello there...I can understand your concern. Ideal weight for your height is around 53kgs. First and foremost you must understand losing your weight is a very gradual process. You should have strong determination and patience if you want to lose weight. And it cannot happen suddenly. Losing too much suddenly is also not good for health. You have to follow a strict diet and exercise schedule. Regarding diet - have small multiple meals instead of 3 big meals, eat food rich in proteins and fibres like egg white boiled chicken vegetables fruits pulses, avoid carbohydrate rich foods like rice curds oily foods sweets ghee and other junk food. Regarding exercises - start slowly with brisk walking, then change over to jogging, running and other abdominal exercises. Never over strain yourself. And always keep yourself well hydrated and enjoy whatever you do. Also consult a dietician at any hospital who will be able to give you a proper chart regarding the same