I'm 31 years old 5'-9" & weigh currently around 96 Kgs..Last year i have started gymming & lose around 8-10 kgs last year.From past 5-6 months my weight is stable.
I'm doing weight training along with some Cardio.
Kindly suggest what precautions i can take to decrease fat % & make my body more fit & flexible.
Also i want to reduce weight further 10 Kgs i.e around 85Kg
Like the answers? Chat privately with the doctor of your choice
Your actual weight not more than 72 kgs. First make your mind for gradual reduction. Eat small frequent meals(5 meals in a day). Add oats, barley ,soybean flour in a ratio of 1:4 with whole wheat flour. Eat dal in a lunch especially low calorie. Eat egg whites2_3. Milk 2/day(250ml).
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. Losingt too mich 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...consult dietitian they will do the needful.
Since u r doing gym and following diet s your weight has came to plateau. Consult a good dietician for plateau diet to break further.
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
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.
Googling your symptons online?
The internet is not a doctor and neither are you. Chat with a real doctor about your health.