Weight Reduction

ASLAM O ALIKUM

DR.g my age iz 17.5 years  and height is 165cm and my waight is 67kg.

Question: How to decrease my weight n also tell me about balanced diet for me?

i shall b thank full to u for this act of kindness

reply:Weight Reduction

U need to follow this.

1-set a time for eating.  If taking breakfast at 8 take it at the same time everyday, and all the meals in the same way

2-DO NOT eat fried food at all for at least next 2 to 3 months.  I mean pakoaras, fried kabobs, fried fish or frencch fries and all that, because u will still be getting enough oil through SALENS and other foods which yr body needs.

3-drink at least 6 to 8 glass of water in a regular day.  But if u work outside or go to college u may drink more water.

4-do not eat any kind of MEETHA, like candies, chocolates or halwas and so on.

5-do not eat bakery stuff either, like biscuits, rolls etc.

6-Best thing is to use plenty of veggies and fruits.

Yr diet could be as follows:

Breakfast:

u can eat boiled eggs, 2-3 pieces of bread, cereals, and stuff like that.  Do not eat parathas or fried eggs.  However, may eat once in a weak.

    it will be much better to have some fruit or veggitable between breakfast and lunch as a snack.  It will help u to eat less on lunch time.

LUNCH:

U can eat any thing which include roti, rice, salen, salad, BUT, try to stop eating when u still feel that u can eat at least half more roti.

    Take  a little snack between lunch and dinner time.  eat some fruit, or here u can have couple of biscuits only if u were able to stop yrself at lunch.

reply:Weight Reduction

Dinner:

at dinner, u may eat the same way u were eating at lunch time.  Here is the CRITICAL part.  Stop eating when u still feel little bit hungry.  And DO NOT eat anything before going to bed even if u feel like eating something.  THIS IS THE POINT!! that it how u loose weight. 

    Also while eating fruits and veggies, yr serving should be acorrding to this:

At least 4 servings of fruits and 4 servings of veggies every single day for getting enough vitamins and minerals.  This is the minimum count.  better if u eat little more.

ONE SERVING IS EQUAL TO HALF CUP.  like if u eat one medium size apple it will be counted as 2 servings. 

DO EAT SALADS.  Tomatoes and green salads are the best way to get vitamins.

Follow the routine and u will safely start to loose weight.  However, try not to loose more than 2 pounds a week, means almost one KG. 

It will take u at least one to 2 weeks to start loosing weight and sticking to yr routine.

If u need more just ask

thanks