Hi,

Thanks for posting your Query.

It would be good if you can provide details of your daily routine eating habit from morning till night.

Give the frequency of consuming the following foods in a week:
Non- vegetarian foods, Eggs, Sweets or chocolates, soft drinks, fruit juices, bakery foods, alcohol or smoking habits, and also about your any form of physical activity that you do on a regular basis.

Kindly reply with details that will help to plan your diet chart...

Regards
Grace Abraham

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Hi,

Thanks for the query.

According to your height and weight, your Body Mass Index (BMI) is 35.2 kg/m, which is considered as Grade I Obesity, where as the normal BMI range is from 18.5-24.9 kg/m. Ideal body weight for your height should be between 78 kg- 83 kg.

In order to reduce your weight, it is necessary for diet modifications and lifestyle changes. Your diet should be high in fiber, which includes complex carbohydrate XXXXXXX foods and low in fat. 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 liters 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 at least twice a week.
Never skip your breakfast, because it kick starts your metabolism for the day.

To start the day, eat a healthy breakfast with all essential nutrients. 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. You can have idli or dosa or Chapati with chutney made from onion or tomato or coriander without coconut or you can have it with sambar or any vegetable preparation.

Take XXXXXXX tea without sugar as a mid-morning snack along with some hi-fiber or any wheat biscuits. XXXXXXX tea helps in fat preventing fat deposits 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.

During 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 boiled Rajma or Channa with salt.

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 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.

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

Along with diet modifications, a minimum 45 minutes brisk walk for 6 days in a week is recommended. 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.

Hope I answered your query.

Regards
Grace Abraham

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