Brief Answer:
Exercises with Low calorie and low fat diet

Detailed Answer:
Hi XXXX

Greetings from Healthcaremagic.

The data provided by you indicates that your current BMI (Body Mass Index) is 25.3 kg/m2, while the normal BMI range is between 18.5 to 24.9 kg/m2. The best and most effective way to get rid of the localized fat is a combination of low fat and low calorie diet with exercises.

let us talk about the diet first.

Cut down on calories and add necessary fillers like insoluble fibers to add bulk to the diet, you may include whole grains, fresh whole fruits, raw salads and vegetable preparations. This helps in attaining satiety while consuming lesser calories. Restrict the intake of refined foods like those made with refined wheat flour. Avoid sugar wherever possible. Making way for the good protein sources like legumes, dals, milk and its products and soy in the diet also helps in cutting down the calorie intake. Protein rich foods delays the digestion time and one dos not feel hungry soon.

Also, you must choose the fats wisely. Limit the intake of oil and avoid the fried foods and snacks. Drink plenty of water and other healthy drinks to keep up the metabolism. You may also include options like green tea and lemon tea. Buttermilk and tender coconut water are also good options.

As mentioned above, in addition to the dietary modifications, exercises are equally important, especially the ones for abs. Moves like crunches, twist crunches, bicycle crunch, step hop, squats etc. are excellent to burn abdominal fat and tone the muscles. Set a time for exercise and start with simple workouts for short duration, you can slowly increase the time, frequency and intensity of the workout. This would allow the body to keep pace with the changes. Make sure that you give enough time to warm up and cooling down after each workout. Avoid lying down or sitting immediately after the meals. You may go for a light walk after lunch and dinner. Or if possible sit in Vajrasana for 15 – 20 minutes after the meals.

Avoid heavy meals after sunset and reduce the total salt intake.

I hope you find this helpful. I wish you the best of health. Thank you so much for using our services and do feel free to request for more information if need be.

Meenakshi

---

Brief Answer:
Sample Diet

Detailed Answer:
Hi XXXX

Thank you for the feed back.

Here is your sample diet :

Early Morning:

Lukewarm water with 1 Tbsp. Aloe Vera Gel - 1 Glass + 5 almonds and 1 walnut - presoaked

Breakfast:

Veghetable daia/ Upma/Poha/Oats - 1 cup + paneer cubes - 5 no OR Boiled Egg white s- 2no
Tea / Coffee / Skimmed Milk - 1 Glass

Mid-Morning:

Fruits ( avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana and custard apple).

Lunch:

2 chapatti + sabji -1 katori + dal – 1 katori + salad 1 katori
Pre workout:
Plain water - 2 glasses + Fruit of choice - 1 no. Or Cut Fruits - 1 Cup


Post workout:

Tender coconut water / salted lemon juice / Plain water - 2-3 Glasses
Banana or boiled potato - 1 no
Paneer or Egg white Or Boiled Pulses and legumes - ½ Cup.


Dinner:
2 chapatti + vegetable -1 katori + skimmed buttermilk 1 glass + salad 1 - katori.
Start your meals with salads and buttermilk, and stop eating when you are just full.

Make healthy lifestyle changes and follow a balanced activity routine. This would help you in achieving the desired weight goal faster. Indulge in activities like playing badminton, swimming, jogging etc. this would not only help u burn those extra calories, but would also provide a break from the routine.

Hope this would help you.

Meenakshi

---