Brief Answer: bring a change in exercises and diet Detailed Answer: Hello XXXXXXX Thank you for posting the query. The data provided by you indicated that your BMI (Body Mass Index) is 26.1 kg/m2, while the normal BMI range is between 18.5 to 24.9 kg/m2. If the current activity routine and diet is not helping you in losing weight then it’s time to revise the exercises and diet pattern. Any change in current routine, either in frequency, type, intensity or duration would help you. You may also seek professional help to formulate the exercises best suited for you. The key to healthy weight loss is a combination of both, exercise and diet, in your daily routine. Regular vigorous exercises are found to be more effective in quick weight loss while Yoga improves the flexibility and organ function and help you maintain the body weight. The dietary modifications for you to reduce weight are: • Reduce the calorie intake: Foods rich in fat or sugar and the refined foods like refined wheat flour, provides more calories. It is advisable to limit the intake of these foods in the diet. You can start with a simple practice of avoiding sugar in your beverages like, tea and coffee, replacing the white bread slices with whole wheat breads. • Choose the fat wisely: The saturated fats like ghee, vabaspati, cream and butter do not qualify to be a part of your weight reduction diet plan. Vegetable oils are much safer when taken in controlled quantities. Limit the oil intake and completely avoid taking the deep or shallow fried foods. • Include fiber sources in your diet: Fibers are the insoluble parts of the plant food sources. Since they are not digested in our gut, they remain to be there for longer time and do not make us feel hungry. The fiber rich foods like beans, green leafy vegetables, whole grains and cereals, fruits and vegetables are found to be helpful in losing weight. • Stay Hydrated: Drink water and other drinks like sugar free lemon juice and clear soups to keep the body hydrated. • Limit the intake of sugar, cream, cakes, chocolates, candies, sweets and restrict rice intake to once per day, preferably for lunch. • Divide your meals into smaller but frequent portions. And start the meals with raw salads, clear soups or even a glass of plain water. • Choose the low fat dairy products. Include low fat curd in daily diet. • If you eat non – vegetarian foods, stick to leaner options of fish and chicken and avoid egg yolk. Red meat and organ meats are also not suggested. • Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities. Also include green tea in your daily routine as this helps in boosting the metabolism. Hope this satisfies your query. Meenakshi

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