Hello sir/madam am 19 years women and my weight was 90 kgs i knew it was over weight but what can i do even though am exercising ,walking for an hour per day . if i stop exercusing for 4 days then i will gain my weight as usaual . with in 2 months my brother marriage was going tobe held i would like to loss my weight .please give me necessary suggestions and calorie diet that should i intake.
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Obesity is becoming common health issue in india. Sedentary lifestyle, unhealthy fried foods, oily foods, high calorie intake, al this makes you gain weight. Weight reduction- u can reduce weight upto 2kgs per month or 0.5kgs/ week without compromising on health. Don't reduce more than this in one month as it will affect your health and even rebound gaining of weight is also possible.
-regular workouts atleast half an hour per day for atleast 5days in a week.- avoid fried, oily foods, packed foods.
- restrict calorie intake according to your work( if your work includes more sitting then take not more than 1900calories/day, if moderate work den 2300/day cal, if heavy work den 2500cal/day)
-have regular frequent small meals( helps you by increasing your bmr)
- never ever starve as it reduces your basal metabolic rate and in turn leads you to gaining weight.
- have more water as it helps your metabolism.
- have foods which help reduce weight like lemon juice, ginger, coriander juice, green leafy vegetables, green tea.