Brief Answer:
Personalized Diet Plan

Detailed Answer:
Dear XXXXXXX

Thanks for contacting Ask A Doctor 24X7!

We require more information to make personalized diet plan for you, like your Height, Current weight, eating habits and food preferences.

Please log into https://www.healthcaremagic.com/syncron and fill the diet request form, we will be sending you the Personalized Diet Plan.

Hope this helps

Thanks,
Neethu Vipin

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Brief Answer:
Personalized Diet Plan

Detailed Answer:
We have received your Diet request.

Thanks,
Neethu Vipin.

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Brief Answer:
Personalized Diet Plan

Detailed Answer:
Dear XXXXXXX

Your BMI is 22.3, which is the normal range, so rather than loosing weight we have given more importance to a balanced diet for obtaining proper nutrition and loosing the fat by maintaining a good physical exercise routine.

You may continue the diet plan suggested, and aim for 30-45 mins of daily exercise which can boost your metabolism thus aiding the fat loss.


HOW TO BOOST YOUR METABOLISM

Combined with a sensible, balanced diet, regular exercise and good sleeping habits will ensure that you’ll look your best and enjoy good health at any age. Here are some ways to boost your metabolism:

Build more muscle mass- Muscle burns more calories than fat. The more lean muscle mass you build up, the more calories you’ll burn daily. Add some weight-bearing exercise 2–3 times a week, such as weight-lifting, walking or any other form of resistance exercise. Even carrying your groceries instead of using a trolley can be considered a weight-bearing activity! Try lifting some hand weights while watching your favorite TV program. This will help you build muscle mass and burn off some calories at the same time.

Avoid skipping meals- You may think that skipping meals will help you lose weight, but the converse is usually true. Significantly decreasing your caloric intake will slow your metabolic rate, as your body enters into “fasting” mode and reacts by hoarding fat and burning lean muscle for energy. Keep your metabolism active by eating at least three meals a day, amounting to not less than 1000 calories.

Exercise regularly-An exercise regime involving activities such as cycling, walking or jogging will help increase your metabolic rate during the activity and for several hours thereafter. Even simple aerobic activity such as taking the stairs and housecleaning can boost your metabolism.

Go for an evening walk-Although exercising at any time is good for you, light evening activity such as taking a walk around your home is particularly beneficial. The metabolism tends to slow down towards the end of the day. About 30 minutes of aerobic activity before dinner will increase your metabolic rate and keep it elevated for another 2–3 hours. Those dinner calories will have lesser chances of taking up permanent residence on your hips!

Get adequate sleep- Sleep loss affects the levels of appetite-regulating hormones and the body's capacity to metabolize carbohydrates. Without enough sleep, your metabolic rate nosedives as less fat is burned for energy. Your energy levels during the day may dip, and you may feel too tired to exercise, on top of a tendency to overeat and pick unhealthy foods.

Eat enough protein-Protein forms the building blocks for muscle. Without adequate protein, you may actually lose desirable lean muscle mass.

Get enough calcium-Apart from strengthening teeth and bones, getting enough calcium can also boost your metabolism. Add some low-fat yogurt to your diet as a snack between your meals.

Hope this helps.

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