Brief Answer:
Diet and regular exercises

Detailed Answer:
Hi,

Thank you for using healthcaremagic.

As per your current weight and height, your BMI is 19.9 Kg/m2. There is no need to lose weight at this BMI value. However, it is important to maintain the same with a balanced diet and do regular physical activities to tone the body.
Including plenty of raw fruits and vegetables with the healthy beverages like green tea, lemon juice, soups, buttermilk, and coconut water etc. would help in keeping up the metabolism. Green vegetables and fresh fruits are rich in natural nutrients are loaded with vitamins, minerals and fiber which keep us fit.

Avoid large quantities of saturated fats, however, you can take the saturated fats like ghee (clarified butter) and cream thrice a week. Avoid palm oil and hydrogenated fats. The fat intake should be from the healthier unsaturated (Trans fat free) oils, like refined mustard, corn, canola, ground nut, rice XXXXXXX olive etc. Nuts are also good sources of healthy fats. But remember that the nuts are high on calories too, thus these may add up the calorie load of the diet.
Since your BMI is on the lower scale of the normal range, I would suggest you to start taking more protein in daily diet. Beans, nuts, dairy and its products, legumes, soy and whole cereals are good vegetarian sources. If you are a non-vegetarian, include non-fatty preparations of chicken, fish and egg white to your diet.

The carbohydrates are also important; you just need to be careful about the selection. Avoid the fries or fatty carbs like fried potato, but the carbohydrates with fiber are the best. Therefore, fruits and whole cereals are the paramount sources of carbs.

Avoid - carbonated beverages, refined cereals like Maida, extra sugar, fried and fatty food. While purchasing any bakery products always read the label and avoid the product if it has too many added preservatives, trans fat or simple sugars like maple syrup, corn starch, invert sugar etc.

Take 5-6 smaller meals a day and maintain the portion size, this would help you in maintaining the average calorie intake for each day. Also, simple activities like, brisk walk, running, skipping, swimming would help you in keeping a check on weight by improving the metabolism.

It is important to tone the muscles, the simplest way is to include strength training exercises, like light weight lifting and resistant exercises.
These simple tips would help you in maintaining weight. Also, ensure a proper and sufficient sleep hours.

Hope this helps.
Meenakshi

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Brief Answer:
Sample Menu

Detailed Answer:
Hi,

here is the sample menu.

Early Morning:
Lukewarm water with lemon and honey OR Lukewarm water with cinnamon powder – 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 Or Chapatie 2 no. with sabji - 1 katori
Cornflakes with skimmed milk (less sugar) – 1 cup
Stuffed chapatti (2 no.) with dry vegetable – 1 katori
you may take a hot beverage of choice without added sugar)

Mid-Morning:
Fruits (avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon also avoid fruit juices and fruit milk shakes)
Or
Green salad with roasted nuts – 1 Cup

Lunch:
2 chapatti + sabji - ¾ cup + salad – 1 katori with 1 glass thin butter milk or 1 katori skimmed curd.
OR
Boiled brown rice 1 Cup + dal – 1 cup with salad 1 katori + 1 glass thin butter milk or 1 katori skimmed curd.

Evening Snacks:
Tea / Coffee (less or no sugar) + high fiber bis. OR Sprouts / roasted channa 1 katori with salted lemon juice or tender coconut water – 1 Glass

Dinner:
6” Dry Chapatti – 2 no + Dry sabji – 1 Katori + Veg Curry OR Dal – 1 Cup + Salad – 1 Cup
OR
Veg XXXXXXX / poha/ upma / Bajra khichri etc – 1 Cup + Skimmed curd – 1 katori + salad – 1 katori

Start your meals with salads and buttermilk, and stop eating when you are just full.

Avoid snacking in between. Choose from a variety of vegetables and fruits.

Hope this satisfies your query.

Meenakshi

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