Dear friend, Greetings from HCM. Do take vit D3, and calcium suppllements in additionn you take milk 1 / 2 glass /day without adding sugar or with sugar free. I can give you some suggestions to reduce your weight in a healthy way.
First stay away from all the fast / processed and fried food stuffs . Divide your meal in to 4-5 parts per day whenever you feel hungry. With 2/3 snacks in between. That helps to keep the sugar levels constant throughout the day. Add more of fiber rich food stuffs like green leafy vegetables, raw fruits (not juices), take very less of carbohydrates (rice) avoid sugar completely. Take Millets in boiled form or the breads prepared out of it like ragi, bajra, sorghum, wheat etc., are very good source of micronutrients required for the action of
insulin. Take more of protein rich food, like egg white, fish is good source of omega 3 & 6 fatty acids. Moreover, beetroot juice (inorganic nitrate), olive leaves, garlic, termeric, tamarind also have proven benefits. Say no to oils and
cholesterol rich food stuffs. Based on this, with the help of a dietitian, you prepare your diet chart and strictly follow it.
Physical activity is very important, play games, walk at least half an hour to one hour a day. This not only helps you to burn calories, but also to relive your
stress. Music is another way to relax too. Try and practice
yoga,
meditation and pranayama. Some aasanas are very easy to practice and also beneficial. Thank you and do contact us for more queris