Brief Answer:
Diet and regular exercises

Detailed Answer:
Hi XXXXXX,

Greetings.....!!!

Your weight for height data suggests that you have a high BMI value and a balanced diet with low calorie count and balance of other nutrients would help you get rid of the excess fat, which is the main culprit behind increased body weight.

To make sure that the diet works, it is important to cut down on calories and add necessary fillers like insoluble fibres 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.

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 would not be able to provide a customized diet chart through this service, but below is a detailed sample menu for you. Following the sample menu while keeping the guidelines in mind would help you make better decisions on matters of diet.


Early Morning (8:30 AM):

Lukewarm water with lemon and 1 tbsp aloe vera Gel – 1 Glass
OR
Lukewarm water with 1 tsp. cinnamon powder – 1 Glass


Breakfast 9:30 – 10 AM:

Non fried preparations like:
Whole wheat bread with peanut butter – 2 slices + low fat paneer – 1 katori / Vegetable poha/ Dalia/ Sevian/ upma - 1 cup / Idli 2pc. With Sāmbhar – 1 cup / Chapatie 2 no. with seasonal vegetable preparation - 1 katori / Cornflakes with skimmed milk (less sugar) – 1 cup / Stuffed chapatti (2 no.) with dry vegetable – 1 katori / boiled black channa or steamed sprouts – ¾ cup with 1 slice wheat bread toast.
(you may take a hot beverage of choice with 1 tsp. sugar added sugar - vegetables to be avoided are potato, yam, colocasia and sweet potato)


Mid-Morning 12 – 12:30 PM:

Fruits (avoid the carbohydrate rich fruits like XXXXXXX sapota, grapes, banana, custard apple and watermelon also avoid fruit juices and fruit milk shakes)


Lunch 2:30 PM:

6” dry chapatti - 2 no
Seasonal vegetable preparation or Dal or non-veg – ¾ cup
Salad – 1 katori
1 glass thin skimmed butter milk or 1 katori skimmed curd.

you may also take Boiled brown rice 1 Cup + dal – 1 cup with salad 1 katori + 1 glass thin butter milk or 1 katori skimmed curd twice a week.

(Non-veg intake should be limited to chicken, fish and egg whites. The method of preparation is also important and it is best to avoid the deep fried or otherwise oily and fatty preparations. )

Evening Snacks 5:30 PM:

Green Tea (sugarless) – 1 Glass
Boiled black channa/ rajmah / dry peas/ sprouts with chopped onion, tomato, lemon, green chilies and salt – ½ cup

OR

Vegetable wheat bread sandwich – 1 no / puffed rice – ½ cup / idli – 2 no or Plain dosa – 2 no with tomato chutney – 1 katori


Dinner 8:00 PM:

6” dry chapatti - 2 no
Seasonal vegetable preparation or Dal– 1 cup
Salad – 1 katori
1 glass thin skimmed butter milk or 1 katori skimmed curd.
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. Limit the intake of non veg to twice a week for dinner.

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

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