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Diet chart to lose weight in indian food – Best Indian Diet Plan for Weight Loss

Want to become the best version of yourself? The important thing about the diet plan is that it varies from person to person and made based on your different body factors like age, height, gender, weight, medical factors, etc.

Lucas Cox
Saturday, June 30, 2018
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  • Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases. On 2nd day and 3rd day.

  • The calcium content of curd can also improve bone health.

  • I am 28yrs old, 6 ft tall and weighs 92 kgs… my waist is now 40 inches n belly 45 inches…I am a middle class boy and have regular heavy diets.

  • Below, we have also provided a month-long weight loss diet chart recommended by experts.

7-Day South Indian Diet Chart For Weight Loss

So, now, you know what to eat and what to avoid. However, there are great alternatives for times like these. Thanks for the meal!! There are certain things beyond permanently changing the eating habits that requires some changes in the lifestyle.

I read this whole blog properly and i appreciate your diet plan. Ghee is good for you and a great anti-inflammatory agent. Carry dinner and lunch from home if possible. Also do at least 1 hour of exercise daily. Jomey says:. I am 27 years old and I weigh 73 kilos, which is over weight. Great post.

Before you pick an oil, it is important tp assess the needs of your recipe. I am a big nonveg eater. Traditional Indian food for weight loss always uses fresh produce and involves making dishes from starch, which means fewer preservatives and overall healthier food. Keep reading our blogs and do keep writing to us. I will share this blog with my groups and i am sure it will be very helpful to all.

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Yes, you can burn more calories by brisk walking for over 30 — 45 minutes. It foood benefit you in the long run. When it comes to cooking oils, there are many to choose from. There have also been a number of studies that point to the connection between consuming a diet high in simple carbs and sugars and the occurrence of obesity. Healthy Foods to Eat.

It contains caffeine which acts as a stimulant in the body and promotes weight loss. Obesity experts at Harvard found this to be highly important and spent 19 months following the children rather than simply following them around for a week or so like many studies gone before have done. Of course, all vegetables are good, but some are relatively better for weight loss-these are green vegetables. Sunita says:. This will help you do the following. There is a simple rule of dieting and science behind it. If you want to reduce your weight you need to work on your eating habits and control your daily calorie intake.

Traditional Indian food for weight loss always weight loss study fresh produce and involves making dishes from starch, which means fewer preservatives and overall healthier food. I weigh 70 kgs and my height is 6 feet approx. Yes you can. Can you please provide me with a diet plan to maintain my weight but loose the belly fat. In order to make your meals more filling, you can add fruits and vegetables to them. My height is cm and weight is 77 kg. I suggest you to get in touch with a good physician and get checked for Thyroid and also check your BMI.

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I wish to have washboard abs. We serve personalized stories based on the selected city. Calories good the most important factor that determines both weight gain and weight loss, and a healthy weight loss plan creates a safe calorie deficit to promote weight loss. Planning to run or jog to burn the weekend indulgence? Actually I am male 25 years old and weighs 85 kg, height 5.

  • My body fat is mainly arnd waist, tummy, hips, thigh.

  • Thanks for sharing your feedback with us.

  • Here are 10 of the world's healthiest herbs and spices, supported by science.

  • Have 1 apple or a cup of melons with it during breakfast, have some curd during afternoon and a bowl of salad with your dinner menu.

You can have milk if you want. You can always give inn a try and on a average people lose up to 4 kgs through this diet. The Cal non-vegetarian diet chart is almost identical to the vegetarian diet with the exception of eggs, chicken and fish that are included in breakfast, lunch and dinner. I am in canada and I am returning to india in 1year for my cousins wedding.

Here is the meal combo for breakfast, lunch, evening snacks, and dinner for approx calories for 7 days. If you want to lose weight quickly, the easiest way is to eat green vegetables. As mentioned before, weight loss begins in the kitchen. You can also make your own diet chart depending on the foods you like and have access to. Weight Loss Myth 7 Breastfeeding reduces weight — Breastfeeding does burn extra calories, but it is not enough for weight loss. When you first reduce your caloric intake, your body taps into its glycogen stores for energy, which burns fat. Jokes apart, yes, you will be tempted to deviate from your goal, but be firm, and it will become a habit.

Do not gloss or obsess or tailor a weight loss plan solely around exercise. I am a user of healthify app. Planning and execution are crucial to losing weight. It is best app for fitness i must say that. Ismail Khan says:.

How Does It Work?

You can lose belly fat by doing exercises that target the problem area. Its in package so is it good to eat? Conversely, you gain weight when you consume more calories than you expend. Also pls share your contact details so that I could visit you personally for advise. It will help you cut back on sugary foods and beverages, eat more vegetables and increase your protein intake.

Studies have established that nutrients such weeight vitamin Dcalcium, and B-complex can influence your weight [1]. Weekends i have scotch drinks or beer at times but have a light dinner. Just go for 1 hour of brisk walking every day and follow the cal diet plan. I m 5 feet 6 inches tall and weight around 80 kg.

The effects of obesity on health are quite serious. Caffeine, on the same hand, has been proven to be a highly addictive drug. Most Indian foods are filled with distinct flavours and spice that can easily satiate your taste buds. You can make healthy food choices that are as quick to prepare or pickup as the unhealthy ones. Therefore, I put the fact in the first place itself. Serve it with hot chapatis and your taste buds will dance with joy.

The 1200 Calorie Indian Meal Plan:

What else can i do. Is your goal to lose weight? Feb 19, The Times of India.

As for exercise, begin slowly, let your body adjust to the exertion. Weight loss story: "I minimized white food from my diet while Intermittent Fasting". I sleep in the morning as I have night shift because I work in IT company. I can eat any meat and or fish.

Hi bipasha, Have you come up with any punjabi diet with veg and non veg mix. Keep reading our blogs and do keep writing to us. For another healthy dessert option, top unsweetened yogurt with cooked fruit and crunchy nuts for a satisfying combination. We appreciate the feedback you have provided us with. Burns my fat… Right. The objective of such a diet plan is to shed the belly fat that has accumulated over the past years. Your workout regime seems fine, you can also try out the GM diet 2 to 3 times with a gap of 10 days in between.

Also have some whole fruits like apples, guava, melons, cantaloupes, oranges, grapes if possible. Also, it absorbs extra blood cholesterol. Reminder Successfully Set! Remember me Log in. I am going to follow you plan. I am going out of option now; what to eat?

How Does It Work?

And yes I am. I m 28 years old. You can have lassi instead of butter milk. Well, we have a surprise for you; research is out about how exercise is not everything for weight loss. Just have healthy food and stay away from process and fast foods thats it.

Sun Transit Gemini to Cancer: Here is how it will impact your zodiac sign. Having one helping of protein with every meal is essential. Start a Sport Return to Sport. Great post. Now I am kgs at 40 yrs and cm tall.

Remember when you are hungry but actually angry? And helpful. For exampleyou can use less oil or bake the chicken instead of frying. At her highest weight, she felt lethargic, and her self-confidence had taken a hit.

  • You will love your new lifestyle and look forward to Week 3.

  • Thanks and keep posting! Paul says:.

  • You can also try out 1 hour of brisk walking each day to promote fat burning. I can understand your problem but any restrictive diet will affect milk production at this stage.

  • And, I am sure you will enjoy your new journey.

Most ingredients in this wfight plan are Ayurvedic 3. Please can you suggest me some diet that will need minimum exercise as I am a busy working woman. Stay away from processed, junk, oily and fried foods, soda,refined sugar, desserts and sweets. Also, according to the American Journal of Epidemiology, sleep deprivation also results in disturbed levels of hunger hormones like Ghrelin and Leptin.

Indulgent foods such as pani puri, paratha, pav bhaji and chole bhature should be consumed in moderation. If you exercise after a long time, you will experience body pain, and that is why you need to warm up and cool off properly before and after exercising. If you think that your body is the only instrument you have to continue performing all the tasks you want, perhaps it is time to pay attention to its nutritional needs and fulfill them accordingly. And it might be a better idea to drink from a plastic bottle than an aluminum can, as the aluminum has been shown to seep into the can. Can I lose weight without doing exercise? Ask your doubts and get solutions. The other highlight of Indian food is the use of various spices which have nutritive value and medicinal properties.

Weight loss tips to consider while following the above diet chart

However, for sustained weight loss, following a proper diet and exercise regime is crucial. Now, you are ready to start your new and revised diet. Above are the diet food ideas and not the diet chart. Although obesity can occur in very young children, the risk increases as you age due to hormonal changes and a relatively less active lifestyle — one of the 3 main causes of obesity in adults in India.

Cellulite are on arms thighs and on my butt. Your ideal weight should be around 60 to 65 kgs and you can try out the GM diet to lose a few pounds. This prompted her to author a review article in Eat lots of green vegetables, salads, whole fruits not juicesgreen tea, lean meat like chicken and fish, brown rice, wheat flour. I have plan to reduce weight to kg over month period.

Most of these recipes do not use calorie-rich ingredients like cheese or cream, unlike Western cuisines. To get a drink. Parminder kaur says:. They can cause nausea, diarrhea and constipation, not to mention those same allergic reactions, including asthma, as regular soda does. The equilibrium between calorie consumption and calorie expenditure is essential to lose weight and its healthy maintenance. A healthy balanced diet plan plays a pivotal role during your workouts. We pressurize our friends and family into eating too much, as a sign of hospitality and affection, and consider refusing an extra helping a rebuff.

Also, it absorbs extra blood cholesterol. I am a student. And yes I am. Read on to know more! This is super helpful! Fresh produce is always used in Indian diets and fresh vegetables are the most. Indian foods are linked to excess amounts of rice carbohydrates.

Chapter 2: What Foods to Eat on an Indian Obesity Diet Plan

Just follow a healthy diet, stay away from oily and junk food, do 1 hour of workout daily. India if u can give me a substitute of brown rice for lunch. Most of the weight loss diet plans provided online or by certain nutritionists look at curing the symptoms and not treating the root cause of weight issues. Again I wanted to ask can we eat puffed rice mudi regularly. Avoid junk foods, fried foods, refined sugar, white flour, desserts, soda and have plenty of whole grains, green leafy vegetables, fruits.

It can cause weight loss, reduce binge eating and make you feel better. Last question accoring to your formula of calorie count my daily requirement as per my present weight is calories, so to reduce my weight how much calories intake should be reduced from in long term. I am hungry at timwa in the night ans i have 1 banana and 1 apple and sleep for 7 hours. I have alchohal once in two weeks. Please let me know how many calories should I be eating to reduce weight healthy way without reducing my metabolism. Dear Bipasha, It was really nice to read your article.

ALSO READ: Body Mass Index 28. 3 Kg

Read about the 3-step plan, along with other science-backed weight loss tips, here. The Bottom Line. Boil or pressure cook chickpeas until soft. Follow the diet chart and rest well. Lack of sleep is amongst the causes of obesity in adults in India. As key ingredients to your meal, choose dishes with fruits and vegetables. She has written over articles on Fitness and Nutrition.

I leave that answer to you! So let me reword this…. We suggest you visit chrt nutritionist for in-depth health analysis and a weight loss plan. Hi i am 16 years old my height is 5. You might need to do some exercise along with the diet for effective results. A must read post! Well, there is more to your food than just calories!

7 day diet plan for weight loss

Hi, today I finished with 5th day of GM diet. Navya says:. Stay away from white rice, simple carbs, refined sugar, soda, sweets, desserts, processed and junk food. I suggest you to start off with the detoxifying GM diet and then follow it up with the Cal diet.

  • I am 5 feet 7 inch and 16 years old. But my doc says salt causes water retention but i goggled it,maybe at the most a litter or so.

  • Here is a 7-day meal plan for all badminton players.

  • Hey I m 19 yrs old.

  • You can lose weight by practising yoga, doing weight training, HIIT training, brisk walking, weights, aerobics, dancing, and interval training. Summary: — Western fast food as well as unhealthy Indian snacks are foods that should be completely avoided when building an obesity food chart.

  • The main goal is to lose fat. You can take a break from multigrain biscuits.

I leave that answer to weoght Low-carb foods should not be a burden. When you understand the basics of dieting, you will figure out, it is not only calories that you have to check but other nutrients as well, like carbs. Use olive oil or clarified butter to make the dosa.

Remember when you are hungry but actually angry? Jokes apart, yes, you will be tempted to deviate from your goal, but be firm, and it will become a incian. I want to lose weight I m running 1 hour early morning plz suggest diet for me. Pls let me know the best way. We are really sorry to say that we do not provide personal consultation, but yes the cal diet plan helps in losing weight but I would suggest you to get in touch with a nutritionist who will be able to guide you in a better way. If I will not have milk then how I will fulfil the protein requirement?

Weight loss tips to consider while following the above diet chart

A healthy diet chart for weight loss for females is hence the key to over wellness both inside and outside. So then they reach for another can of soda, thus becoming committed to a vicious cycle. So, make your mind up, go through motivational quotes for weight lossmake your friends and family understand why you need to lose weight, and help others who need to lose weight. Anger is an emotional or mood-specific response to hunger, something controlled by hormones. However, a plant-based diet is good for human health irrespective of ethnicity and geographical locations.

Olive oil, clarified butter, canola oil, coconut oil, rice bran oil, peanut butter, and sunflower butter. When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon. One best part of vegetables is that it is perfect for dieting, and almost all veggies can be eaten in volume. Low-carb foods should not be a burden. How to avoid overeating when depressed: If you have emotional issues, then make sure you get a therapist who can give you the right coping strategies.

  • Cabbage and cauliflower are starchy vegetables that have higher amount of carbohydrates which promotes weight gain.

  • The goal of a cutting programme is to reveal the muscles you have sculpted.

  • Please advise me my diet plan to reduce weight.

  • By reducing the number of calories consumed each day, you can push your body to burn more fat. Adhering to the diet plan will not be a problem as you will be consuming healthier versions of familiar foods in adequate amounts.

Bharat Sharma says:. Can you help me out with the diet?? Hii bipasaha Im 28years old. Hi Robin, Thank you so much for taking the time to leave us this amazing review. Your weight is perfectly fine in accordance with your height and any weight loss diet will affect your overall weight therefore I would suggest you to do some exercises that targets belly fat. Hello bipasha, I m very confused which diet and exercise I should do for permanent weight loss while Brest feeding.

But with Indian food its would be easy. Can you also provide a diet chart for me indkan includes normal eatables mainly quantity because i cant control what i eat as i live in a hostel and am dependent on the mess for the food choice. The half-plate rule is really awesome. Regards Divya Is these Vegetables not suitable for weight loss. Just have healthy food and stay away from process and fast foods thats it. Hi Alex, We are so grateful for your kind words.

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I have a lot of belly and thighs fat. Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating. Skipping meals is never going to helps reduce weight. Just 1 suggestion if i can have oats in breakfast with milk rather than eggs and bb as i am allergic to eggs.

  • A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy.

  • Great blog on healthcare. Fad diets are called fads for a reason.

  • The half-plate rule is really awesome.

  • My weight is 79 kg. Actually i tried your GM diet plan only one day.

Diet chart to lose weight in indian food swain says:. Which home exercises are effective for losing weight? The best Indian diet for weight loss is a combination of the five major food groups — fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Indulgent foods such as pani puri, paratha, pav bhaji and chole bhature should be consumed in moderation. She has written over articles on Fitness and Nutrition. Hi, Thankyou for your kind words. Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production.

A must-read guide to losing weight successfully: The best practical weight loss motivation tips to follow. For another healthy dessert option, top unsweetened yogurt with cooked fruit and crunchy nuts for a satisfying combination. Here are the 4-week diet plan for both vegetarian and non-vegetarians Diksha Chhabra. Here you go!

Chapter 1: What is Obesity?

I have a baby and she makes me busy kost off the time. However, we have put together a diet plan for weight loss with Indian food. I am currently based in UK and stay alone.

Jndian weight is perfectly fine in accordance with your height and any weight loss diet will affect your overall weight therefore I would suggest you to do some exercises that targets belly fat. Traditional Indian food for weight loss always uses fresh produce and involves making dishes from starch, which means fewer preservatives and overall healthier food. Please help as I really want to lose these unflattering kgs which I have gained due to sitting on my table whole day and studying…. Pls guide. Just stick to a normal, healthy diet, do not skip breakfast at any cost.

Hi mam…. Weigght mam, I tried ur gm plan, lost 2kg, want2 follow calories diet, can I take tea with milk and sugarfree 2 times. These contribute majorly towards weight loss. Weight loss story: "I stopped eating maida and sugar from my diet to lose 34 kilos". On 2nd day and 3rd day. This article is the best indian diet plan for weight loss i ever seen.

Stay away from white rice, simple carbs, refined sugar, soda, sweets, desserts, indjan and junk food. Is it a balanced diet? You can also start brisk walking for 30 minutes and some light yoga. Plz suggest what are the foods i can opt so that i can proceed futher, beyond this 79kg. Hi, i Am neha.

What Is The Indian Diet Plan?

I like to share it with my friends. A healthy diet chart for weight loss for females is hence the key to over wellness both inside and outside. You can lose weight with healthy drinks, provided you are following a healthy lifestyle overall. Curd and buttermilk provide good gut bacteria, which aid digestion. Not consuming enough protein- Protein is vital for weight-loss.

Read about my weight loss journey with brisk walking. They form inddian complex hormonal cocktail that greatly influences hunger, feeling of fullness, even fat storage patterns, and the places it gets stored. Most keeping a food diary doubles diet weight loss study suggests pork these recipes do not use calorie-rich ingredients like cheese or cream, unlike Western cuisines. Mindful eating is a powerful tool to gain control of your eating habits. This will let you be half-filled and hence you will not gorge on the party food. Red meat. I hope you got an idea of what is the best Indian diet plan for weight loss and what is the correct way to create one for yourself.

  • Traditional plant-based Indian diets focus on fresh, whole ingredients — ideal foods to promote optimal health.

  • I read this whole blog properly and i appreciate your diet plan.

  • What is doomscrolling and how it affects your mental health. Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs.

  • Was this article helpful? It would be great if you mail me back as I dont follow these site regularly.

You should desire low-carb recipes that appeal to you, that will help you lose weight healthily, that you want to eat and that you can prepare without too big a headache. Again, to easily sustain a llse, diet chart to lose weight in indian food lifestyle you should eat foods you enjoy. Excess eating: Eating in excess, or overeating results in weight gain — more so if the food is rich in fat and carbohydrates, such as Indian fried food, sweets, and fast food. All you need to do is start eating right. Chapter 3: Indian Obesity Diet Chart with Menu It is essential to strictly follow a food list for a low-fat diet, and not to buy anything processed or packaged. The mantra is to simply avoid food that is high in sodium or sugar or consume foods low in fat.

Hence it is highly advised that you consult a trained professional on how to lose weight. You can very well reduce your weight through regular exercise. Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein. Eat a missi roti with low fat paneer curry in the afternoon. Just follow a wholesome healthy diet with lots of fruits, vegetables, dairy, whole grains, lean meat and fish. But slowly and slowly the same has started to increase and currrently its at

30 day meal plan for weight loss

True lines of your blog can attract anyone toward Indian Breakfast. Kindly advice a diet plan that I could use. Eating less than your BMR 0 Cal will it cause fat increase due body going in starvation mode.

Thankyou Shakthi. I am going to start from next week. Refrain from posting comments that are obscene, defamatory or inflammatory, fopd do not indulge in personal attacks, name calling or inciting hatred against any community. Please subscribe here. Most of these recipes do not use calorie-rich ingredients like cheese or cream, unlike Western cuisines. Well, I can tell exactly how much weight you will lose but on an average people lose 4 to 5 kgs. Stay away from white rice, simple carbs, refined sugar, soda, sweets, desserts, processed and junk food.

This gives a healthy twist to your dishes. Read her full weight loss story here. Consult with top dietitians online duet Mfine to find out what foods to avoid while dieting. November 29, at am Reply. Fenugreek seeds soaked in water boost your metabolism and digestion. As you make an effort to avoid carbohydrates, you will naturally move toward foods higher in protein. Another useful habit to control your food intake is to avoid eating in front of the television or while surfing the web.

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Boil or pressure cook chickpeas until soft. Pooja Bohora. Lack of weight training- Building muscle through resistance training and lifting weights is essential for weight loss.

  • Thank you again for your informative blogs and wonderful app. I am having PCOD prob.

  • This article explains how to follow a healthy Indian diet that can promote weight loss. Breakfast a.

  • How do I follow the GM dietwith my night shift. I am 5ft tall and weigh lbs and want to reduce around 35 pounds but want to do in healthy way.

Hi James, We are so grateful for your kind words. Its best to lose weight foid a healthy way with exercises. Despite the name, we presume it is high in fat but buttermilk generally holds no butter and is actually low in fat. Weight loss is a tough job. Ismail Khan says:. You look much slimmer, you are more active, and you are proud of yourself. Adding to this, we have started consuming all kinds of junk food.

ALSO READ: Seattle Food Diets To Lose Weight

Is it possible to lose 10 kgs in one week? To attain sustainable, healthy weight loss, include all the food groups with major focus on weifht nutrients. The diet includes healthy foods that will keep you satiated and provide nutrition to your body. With the gamut of health issues that obesity can lead to, it is crucial that an obese individual follows a strict plan for weight loss through lifestyle changes and a diet chart for obesity. Season your dressing with herbs and spices and drizzle it over your vegetables. A healthy balanced diet plan plays a pivotal role during your workouts. A must-read guide to losing weight successfully: The best practical weight loss motivation tips to follow.

Summary: — Obesity is a serious medical condition which is characterized by an abnormally high BMI. Bharat Sharma says:. Losr balanced diet balanced food calories carbohydrates diet plan diet plan for weight loss healthifyme healthy healthy diet healthy food healthy lifestyle Indian Diet indian diet plan Indian food lose weight nutrients protein weight loss Weightloss. Thanks alot. Recommended Caloric Intake For Indians 7. Healthy gut microbiome can improve digestion and aid weight loss.

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What you should know about CBD oil? Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note. You can determine whether the cal diet and calorie workout is suitable for you with the help of this formula. Hi mam I m a 20 years old male and I m kg.

I cant do gyming for 3 months coz i have got ligament pain. Plz advice me. This calorie diet plan is very effective in weight loss. I was following weekly diet given by my dietician but could not understand how much calorie I consumed a day. I used to indulge heavily in body craft 1 and a half years back and brought my weight from to 90kgs with in a period of 3 months and had decent muscle mass built overtime.

You might need to do some exercise along with the diet for effective lndian. I am going to start from next week. Some truly interesting points you have written. I have stopped rice, have adequate amount of protein. Eat something healthy and then go. Green Chutney 2 tablespoon PM Banana 0.

Or should I stop losr just for awhile? At Truweight, we see a lot of women who have difficulty in achieving their health goals. I am working women — sitting next to laptop for hours. Just follow a healthy diet rich in whole grains, fruits, vegetables, lean protein and dairy and try to limit the intake of junk food. Have 6 small meals instead of 3 big ones. I am 32 years, height 5.

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Thanks for sharing!! By exercising regularly not only is your weight in check, but it also helps reduce the stress that induces overeating. Once you lose weight, you can indulge in high-calorie food once a week.

Samshudhi says:. Hung curd sandwich Mix together greek yoghurt, cumin powder, paprika, salt and onions. A North India dish made of red kidney beans in thick gravy with a healthy amount of herbs and spices. The international cut-off for a healthy BMI is 25, but for Indians, the cut-off is around In this article, we will give you insights on what is making you fat, the ratio of exercise, and diet control you need to have. Osteoarthritis: Carrying excess weight places undue stress on weight-bearing joints, such as the knees, resulting in inflammation in these regions.

Will follow your diet and hope will also lose some weight just from Diet. I am 37 years ijdian, 5 feets 7 inch high and weight is now 64kg. Always make sure that you have enough healthy foods in store so that whenever your hunger pangs strike, you eat something healthy instead of store-bought pastries or leftover pizzas. Please advise a suitable meal plan as I am not a big fan of crash diets, GM Plan, etc. I am 27 years old and I weigh 73 kilos, which is over weight. Stay away from fried, processed and junk foods, refined sugar, desserts, sweets, soda and oily foods. The rules are simple.

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