Brief Answer:
Follow the dietary guidelines

Detailed Answer:
HI XXXXXXX

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Diet and exercise both are important to achieve a healthy weight loss. In lack of even one of these, the weight loss efforts show slow / delayed results. For some reasons, if you are not able to chart a diet, you may follow the standard guidelines to make sure that you have a control over the intake of calories, while maintaining a balanced diet. While meal timings are important, it is expected that you strictly maintain the portion size too.

Some key principles that you need to remember are:

•     Never skip meals.
•     Never leave the house without eating something light.
•     Reduce the calorie intake: avoid unnecessary sugar in tea/coffee and avoid taking the refined foods with fatty ingredients like cream.
•     Include fibre rich in diet: Fabre helps as it is not digested in our gut; it remains there for longer time and keep us from feeling hungry. Add salads and fruits along with whole grains.
•     Choose the low fat dairy products like low fat paneer and low fat curd.
•     Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities.
•     Take small portions at small intervals - reduce the quantities of carbs like rice and potato in major meals and to make up for nutrition, take fruits , salads, nuts, sprouts and roasted whole cereals and pulses like roasted black channa as in-between fillers.
•     Make it a habit to drink around 2 - 2.5 liters of water every day. Go fresh with lemon juice and tender coconut water.
•     Always carry a whole fruit or sprouts or some dry fruits with you. These will save you from making wrong eating decision when you are outside and feeling hungry.

Like I said earlier, physical exercises are important. Not only does it help you burn the accumulated fat, exercises are also important to keep your system alert and help you utilize the nutrients in the best way. Remember that irregular exercise routine do more harm than good to your metabolism. If regular exercises are not possible, aim to achieve a target of 250 minutes of exercises per week.

Hope this helps. Please feel free to contact me for further discussion.

Meenakshi

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