Brief Answer:
Diet and exercise

Detailed Answer:
Hi XXXXXXX

Greetings.....

Weight loss is actually nothing but bringing the physical activities and calorie (through food) intake, to an equilibrium. To achieve the same you need to work on the dietary changes and do regular exercises to achieve the healthy weight loss without compromising on the nutrition levels of the body. Your Body mass index, as per the provided is data is approx. 25.5 Kg/m2 , Ideally your weight should be between 84 to 86 kilos.

Increasing the physical activities, helps you burn more calories and hence supports the weight loss by increasing the metabolism. At the same time reducing the total calorie intake ensures that the fat reserves are used for energy production. Some changes that you may introduce for healthy weight loss 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 loss 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. Nuts like almond and walnut are loaded with healthy fats. and can be included in the diet.

•     Include fiber in diet: Fiber is 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. Salted lemon juice, tender coconut water, clear soups and buttermilk may also be included but avoid the fresh fruit juices, carbonated beverages, soda and Sherbets that have added sugar.

•     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 like low fat paneer and low fat curd.

•     Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities.

Start regular exercises, brisk walk for 45 min is considered ideal for weight loss. You may start with 15 min and gradually add 2-4 minutes every day to reach 45 minutes. Try sit ups and abdominal crunches to tone up the abdominal muscles. It is important to be active as much as possible. Also make small lifestyle modifications like, eating food on time, avoiding activities like reading and watching TV while eating. Also, it is important to avoid unnecessary visits to restaurant and supermarkets. Sleeping on time and taking sufficient sleep helps in maintaining the metabolic rate.

Remember that weight loss is a slow process and requires patience with focus. Set realistic goals and work towards achieving them.

Hope this helps.

Meenakshi

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