Brief Answer:
Diet and Exercises

Detailed Answer:
Hi XXXX

Thanks for posting the query.

The most effective weight loss diet is the one that help you “Lose body Fat”, and not just weight, as weight loss can occur even when you lose body’s water or protein. Therefore, it is important that you maintain a good and healthy food intake and at the same time work on burning the excessive fat that has accumulated.

A change in current routine, either in frequency, type, intensity or duration would help. The key to healthy weight loss is a combination of both, diet and exercise in your daily routine. Regular cardio exercises are found to be more effective in quick weight loss while Yoga improves the flexibility and organ function. The core strength training ( with weights) will improve metabolism and help you burn fat faster, even when you are not working out. This happens with increase in muscle mass with regular exercises.

The dietary modifications to help you reduce weight and manage sugar level includes:

•     Reduce the calorie intake: Foods rich in fat or sugar and the refined foods like refined wheat flour, provides more calories. It is advisable to limit the intake of these foods in the diet. You can start with a simple practice of avoiding sugar in your beverages like, tea and coffee, replacing the white bread slices with whole wheat breads.

•     Choose the fat wisely: The saturated fats like ghee, vabaspati, cream and butter do not qualify to be a part of your weight loss plan. Vegetable oils are much safer when taken in controlled quantities. Limit the oil intake and completely avoid taking the deep or shallow fried foods. Nuts like almond and walnut are loaded with healthy fats. and can be included in the diet.

•     Include fiber in diet: Fiber is the insoluble parts of the plant food sources. Since they are not digested in our gut, they remain to be there for longer time and do not make us feel hungry. The fiber rich foods like beans, green leafy vegetables, whole grains and cereals, fruits and vegetables are found to be helpful in losing weight.

•     Stay Hydrated: Drink water and other drinks like sugar free lemon juice and clear soups to keep the body hydrated. Salted lemon juice, tender coconut water, clear soups and buttermilk may also be included but avoid the fresh fruit juices, carbonated beverages, soda and Sherbets that have added sugar.

•     Divide your meals into smaller but frequent portions. And start the meals with raw salads, clear soups or even a glass of plain water.

•     Choose the low fat dairy products like low fat pneer and low fat curd.

•     Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities.

Start regular exercises, brisk walk for 45 min is considered ideal for weight loss. You may start with 15 min and gradually add 2-4 minutes every day to reach 45 minutes. Try sit ups and abdominal crunches to tone up the abdominal muscles. It is important to be active as much as possible.

Also make small lifestyle modifications like, eating food on time, avoiding activities like reading and watching TV while eating. Also, it is important to avoid unnecessary visits to restaurant and supermarkets. Timely and sufficient sleep helps in improving the metabolism further.

Joining a Gym or taking Yoga classes would make your activities more structured.
You may join a GYM with good reputation OR a yoga center where a trained and well qualified instructor is available. It is always good to join a place near the house so that the regularity may be maintained.

Hope this helps. Please feel free to come back for further discussion if required.

Meenakshi.

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