Hi,

Thanks for posting your query.

According to your height and weight, your 'Body Mass Index (BMI)' is 28.4 kg/m which is overweight; the normal BMI range is from 18.5-24.9 kg/m. Hence the ideal body weight for your height should be between 78 kg to 83 kg. Initially you can have a target of losing half kilo in a week, which will aid in reducing 2 kg in a month. Such a gradual reduction of weight will not make you regain the lost weight.

In order to reduce your weight, it is necessary for diet modifications and lifestyle changes. Your diet should be high in fiber. This includes complex carbohydrate XXXXXXX foods and low in fat. Also include more of raw fruits and vegetables in the diet; avoid saturated fats and oily fried food stuffs. Keep yourself much hydrated - take at least 3-4 litres of water every day.

If you are a rice eater, then restrict on rice to one meal day a day. Have whole grams, XXXXXXX leafy vegetables atleast twice a week.

To start the day, eat a healthy breakfast with all essential nutrients, with any one fruit in the morning. Try to avoid oily fried foods like vada, poori, etc., and also chutney made out of coconut or groundnut; instead choose sambar or onion / tomato / mint / Coriander chutney.
Take XXXXXXX tea without sugar as a mid-morning snack along with some hi-fiber biscuits. XXXXXXX tea helps in fat not being stored in the body and also aids in weight loss.

For lunch, restrict on rice, take three Roti without oil, with vegetables and dhal along with a glass of Skimmed Buttermilk. Include salads on a regular basis to increase the fiber content in the diet and avoid sweets, pappad, pickles which are high in calories.

In the evening, have a very light snack like boiled corn or any fruit or a katori of sprouts or two slices of wheat bread sandwich or low fat fruit flavoured yogurt.

Have an early dinner before 8 pm, avoid rice and any preparations made from rice during this time, have either roti made with wheat flour or jowar flour without oil or any preparation made out of ragi or Broken wheat along with vegetables and dhal, include salads also.

Bedtime - a fruit or a glass of skimmed milk without sugar or buttermilk can be taken.

Fruits like Banana, Seethaphal, Sapota, Avocado, Watermelon, Mango and all Root vegetables (except radish, turnip, carrot) are to be avoided in the diet.

There should be a gap of 1.5 hrs- 2 hrs time intervals before you go to bed after dinner.

Chicken or fish can be taken twice weekly, preferably in a curry form without coconut or cashew nut used for prepartions. Boiled egg white is preferred rather than whole egg.

Keep yourself much hydrated; take at least 3-4 litres of water every day.

Along with diet modifications, a minimum 30-45 minutes brisk walk / physical activity of moderate intensity improves overall health. Include 'Warm-up' and 'cool-down ‘periods, before and after the exercise regimen. Forty-five minutes per day of moderate intensity physical activity provide many health benefits.

Generally over the counter drugs are not usually prescribed for weight loss, since they are associated with various side effects. Further the effectiveness and side effects of every drug are not yet scientifically proved.

Reduction of weight is a slow process since the fat in the body has to be reduced and losing weight in a healthier way is more effective without any complications later in your life. Medical drugs and other alternative means will not achieve this.

Hope you will try to follow the diet.

Best of wishes for success - Start today!!

Regards
Grace Abraham

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Hi
Thanks for writing back.
As we had discussed earlier, try to have a healthy breakfast to start the day. Idli's with sambhar is perfectly fine for breakfast, I would suggest you to have cereals like corn flakes or Muesli with skimmed milk along with a low calorie fruit, instead of idli.
Try to have XXXXXXX tea without sugar as a mid-morning snack along with some hi-fiber biscuits. XXXXXXX tea helps in fat not being stored in the body and also aids in weight loss.
Lunch : Pulkas - 3 no's or Pulkas- 2 no's with Rice - 1 Katori can be taken along with dhal, vegetables and skimmed buttermilk, include some salads also.
For evening : Instead of fruit juice, you can have a fruit.(only low calorie fruit should be taken like XXXXXXX pear, papaya, grapes, guava, orange, musambi etc).Since fruit juice are high in calorie with added sugar and no fiber in them.
Dinner- to be taken as early as possible , before 8 pm - take very light dinner like two pulkas with vegetable and salad.
Post Dinner: any fruit or a glass of skimmed milk / buttermilk without sugar can be taken.

Include atleast one fruit and a bowl of salad everyday to increase the fiber in the diet.

Vegetable fried rice is often prepared with more oil and is a stir fried food, which is eventually not recommended on a daily basis for its high calorific value.

Hope I answered your query.

Regards
Grace Abraham

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