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Weight and fat loss

Age- 39 yrs Wt -105 kg I want to loose weight and fat. I have internal fixation in my leg so can't do running, and doing brisk walk of approx 2 km daily. What should be my total calories intake and Diet plan to loose weight and fat as I work in 12:30 pm to 10:00 pm shift. Kindly advise.
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Doctor Answers (2) on Weight and fat loss

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Dr. Amit Verma Delhi | Ayurveda
Answered
To loose weight there are 3 types of modalities... Exercise...diet nd medicine... Don't worry there are some sort of exrcise which u can do easily... Diet plan u should follow of maximum 1200 kcal/day

Early mrng:-dal cheeni powder with water
Break fast:-
2 boiled egg white
Daliya in water or cow milk/brown bread sandwich/corn flax

Before lunnch:-vegetable juice
Lunch:- chapaties n veg (no ghee n butter)
Salad n dahi

4 pm:-fruit chat (no banana)

6pm:-orange juice
2 boiled egg white

8pm:- dinner(only one chapati or brown bred)

Before sleep:- papaya
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Grean tea 4 times a day
Coconut water once a day
2 glass Hot water after every meal

For medicine its better if u can approach me definitely its possibleto loose weight easily beacuse i need to know and c what is the actual reason for ur weight then treatment shiuld be planned

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Dr. Harsha Bangalore | General Physician
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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 - try brisk walking, 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
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