Brief Answer:
Balanced diet with exercises

Detailed Answer:
Hi,

Greetings... !!!

As specified by you, your Body mass index, based on the height and weight mentioned by you is 29.1 Kg/m2. Indicating that there is a need to reduce approx. 18 - 22 kilos. The target may look huge and hence difficult but in reality is is possible to achieve it and all that you need to start is Determination to lose weight with a balanced diet and exercises. The reasons for weight gain are many, ranging from genetic to lifestyle related, but the most common ones are lack of physical activities and undisciplined eating patterns.

Increasing the physical activities greatly helps you burn more calories and hence supports and accelerates the weight loss rate bu increasing the metabolism.. At the same time reducing the total calorie intake ensures that the existing fat reserves are used for energy production. Some changes that you may observe for healthy weight loss are:

1.     Cut Unnecessary calories by avoiding sweet and starchy foods like sago, sugar, sweets, refined and polished rice, tapioca, potato and colocasia etc.
2.     Add plenty of fibrous food to make up the volume, include raw salads, lettuce, sprouts, whole grains etc. in the diet plan.
3.     Avoid saturated fats like pure ghee, cream, butter etc. Choose the cooking oil of vegetable origin.
4.     It is a good idea to add more vegetables to the diet. ensure that there at least one vegetable preparation in the meal, and when hungry add more salads and vegetables than adding the cereals or pulses.
5.     The heavy pulses and legumes should be preferably taken for lunch. Eg. Take rajmah, Lobhia, black channa etc. for lunch, to ensure proper and complete digestion.
6.     There should be at least one portion of fruit every day in the diet. All fruits are allowed except XXXXXXX sapota, grapes, banana, custard apple and ripe XXXXXXX fruit.
7.     Consume plenty of salads and fluids. Include tender coconut water, salted lemon juice, green tea (sugarless) and wheat grass juice for improved metabolism.
8.     Consume low fat dairy products, and avoid butter etc.

exercises are very important as it actually guides the body to utilize the food in best possible manner. I would suggest you to start a brisk walk of 10- 15 min. and slowly accommodate more time in your schedule. However, if you face problem in walking or doing other exercises because of pain, than please consult your doctor before starting a new routine.

Do not lie down immediately after the meals. Take lighter dinner and make it a habit to drink lukewarm water after the meals. Foods that help in reducing belly fat include pears, apple cider vinegar, yogurt, unsalted popcorn, green tea, black coffee (sugarless) and black beans. Use less salt in diet.

Hope this helps you.
Meenakshi

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