Brief Answer: Hi Detailed Answer: Hi Thanks for posting your query on XXXXXXX Losing weight can be a longer process and needs perseverance and right lifestyle. The lifestyle measures will include three categories - diet, exercise and lowering stress. Firstly you need to look for the factors leading to increase in weight. It can be high stress levels, any chronic conditions (unlikely for your age), high calorie diet, binge eating, alcoholism, etc. You need to take care of these factors. Exercise should be atleast 20 - 30 min a day. It can include aerobic exercise, brisk walk, abdominal crunches, yoga, gym, swimming, cycling etc. Do not overexert at any exercise. Take a small snack before exercise. Diet should include low calorie foods. Avoid high calorie foods like milk products (cheese, butter, ghee, creamy foods, sweets, etc). Also avoid sugary foods, salt and spicy foods. Take 3 meals and 3 small snacks. Stop eating before you are full. Avoid binge eating. Consume 2.5 to 3 liter water and other fluids like lemon juice, fresh soup and tender coconut water. Here is your sample plan: Early Morning: Green tea (sugar less) or lemon juice – 1 glass Breakfast: Non fried preparations like: Whole wheat bread without butter – 2 slices Vegetable poha/ Dalia/ Sevian/ upma - 1 cup Idli 2pc. With Sāmbhar – 1 cup Cornflakes with skimmed milk (less sugar) – 1 cup Stuffed chapatti (2 no.) with dry vegetable – 1 katori Mid-Morning: Fruits Lunch: 2 chapatti + sabji 1 katori + boiled brown rice ½ katori + dal – 1 katori + salad 1 katori + 1 glass thin butter milk or 1 katori skimmed curd. Evening Snacks: Tea / Coffee (less or no sugar) + high fiber biscuit OR Sprouts / roasted channa 1 katori Dinner: 2 chapatti + vegetable 1 katori + salad 1 katori. Keep a weighing machine at home and keep a regular track of weight. Hope it helps. Let me know if I can assist you further. Dr Vaishalee

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