Hello XXXXXXX

Thank you for posting the query.

The possible reasons for increase in weight are many but predominantly lack of sufficient physical activity and overeating (high calorie intake), are the main culprits. Diet or exercise alone cannot XXXXXXX the requirements for a healthy weight loss. Hence, the key is a combination of both in our daily routine.
Your aim should be to achieve gradual and healthy weight loss.

Consider the following points for a healthy weight loss:

•     Reduce the calorie intake by avoiding Foods XXXXXXX 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, vanaspati, 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. These 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 XXXXXXX 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.
•     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.

Follow a six-meal pattern. For e.g.

Early Morning: Green tea ( sugar less)
Breakfast: non-fried preparations/ whole wheat breads/ vegetable poha / idli Sāmbhar etc.
Mid-Morning: Fruits (avoid the carbohydrate XXXXXXX fruits like mango, sapota, grapes, banana, custard XXXXXXX and watermelon)
Lunch: 2 chapatti + sabji I katori + boiled rice 1 katori + dal – 1 katori + salad 1 katori
Evening Snacks: Tea / Coffee (less or sugar) + high fiber bis. OR Sprouts 1 katori
Dinner: 2 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + salad 1 katori.

Start your meals with salads and buttermilk, and stop eating when you are just full.

Make healthy lifestyle changes and follow a balanced activity routine. This would help you in achieving the desired weight goal faster. Indulge in activities like playing badminton, swimming, jogging etc. this would not only help you burn those extra calories, but would also provide a break from the routine.

Hope this would help you.

Regards,
Meenakshi

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