Brief Answer:
As below

Detailed Answer:
Hi

To reduce weight, you should eliminate high calrie foods from diet like milk roducts (butter, ghee, sweets, cheese, etc)

Exercise for atleast 20 min a day within your stamina.

You can try cap lasuna (Himalaya company) twice a day for three months if your Body Mass Index is more than 25.

Hope it helps.

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Brief Answer:
Sample plan

Detailed Answer:
Hi again

The essence is that you avoid overeating and high calorie foods. Take fruits/salad upto 5 times a day. Tea, coffee, cows milk, buttermilk can be taken.

I am giving a sample meal as below:

Early Morning:
Green tea or lime water (sugar less) – 1 glass

Breakfast: One of the following non fried preparations like:
Whole wheat bread without butter – 2 - 3 slices
Vegetable poha/ Dalia/ Sevian/ upma - 2 cup
Idli 3pc. With Sāmbhar – 1 cup
Cornflakes with skimmed milk (less sugar) – 1 cup
Stuffed chapatti (2 no.) with dry vegetable – 1 katori

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)

Lunch:
3 chapatti + sabji 1 katori + boiled brown rice ½ katori + dal – 1 katori + 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

Dinner:
2 - 3 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + 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; avoid potato and sweet potato. Consume 2.5 to 3 liter clean water and other fluids like lemon juice, fresh soup and tender coconut water.

You are also advised to include regular physical exercises in your daily routine. A brisk walk every day for 30 - 45 min. is recommended. You may also try other activities like, skipping, swimming and playing badminton etc.

Hope it helps.

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