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Dr. Andrew Rynne
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Dr. Andrew Rynne

Family Physician

Exp 50 years

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What Can Help Me Lose More Weight And Tone My Body After Losing 20 Kilos With Intermittent Fasting?

I m 22 years old. 165cm tall and weight 75kg. I ve recently gone from 95kg to 75kg within 3 and half months. I did intermittent fasting and portion control. I had two meals a day and did 16:8 fasting. My target weight is 55 - 60 kg. I also want to tighten my muscles and tone up my body. I don t have time to go to gym due to career and academics. I would like a new diet plan since my weight loss have slowed down. Also some weight exercise recommendations Ican do at home without equipment. Thank you ♥️
posted on Fri, 15 Aug 2025
Twitter Tue, 16 Sep 2025 Answered on
Twitter Tue, 30 Sep 2025 Last reviewed on
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General & Family Physician,  's  Response
Hello,

You are following a disciplined routine of intermittent fasting and portion control, and that's good. You are advised to do stretching exercises for your shoulder, back, and hip. You can do push-ups and squats. Do 45 squats with rest between each set. Do 3 sets with 15 repetitions. Before doing the exercises, warm up for 5-8 minutes, doing jumping jacks, high knees, or skipping rope.

You are advised to get connected with a physical therapist for plank hold and mountain climber exercises. These will help to burn up calories and tone up fast. Take protein shakes at least once a day and about 7-8 hours of quality sleep. Take eggs, yogurt, or tofu. you can take 2 meals and one snack if you need.

Choose complex carbs like oats, quinoa, sweet potato, and brown rice. Take food cooked in olive oil, and also take seeds, nuts, and avocado. Take a lot of fiber in your diet. In the afternoon, you can take 2 boiled eggs or tofu scramble along with a large bowl of sautéed vegetables like spinach, zucchini, and capsicum. 1 bowl of well-cooked whole grain. Maintain portion.

For snacks you can take curd, berries, fruits, or dry fruits. At 7pm you can take paneer (cottage cheese), grilled chicken or fish, 2 rotis (Indian bread), and 1 cup dal/lentils. You can take a large salad with olive oil and lemon. Prefer taking green tea/black coffee without sugar. For variations in your diet and healthy eating, get connected with a dietician.

Take care. Hope I have answered your question. Let me know if I can assist you further.

Regards,
Dr. Nupur K., General & Family Physician
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What Can Help Me Lose More Weight And Tone My Body After Losing 20 Kilos With Intermittent Fasting?

Hello, You are following a disciplined routine of intermittent fasting and portion control, and that s good. You are advised to do stretching exercises for your shoulder, back, and hip. You can do push-ups and squats. Do 45 squats with rest between each set. Do 3 sets with 15 repetitions. Before doing the exercises, warm up for 5-8 minutes, doing jumping jacks, high knees, or skipping rope. You are advised to get connected with a physical therapist for plank hold and mountain climber exercises. These will help to burn up calories and tone up fast. Take protein shakes at least once a day and about 7-8 hours of quality sleep. Take eggs, yogurt, or tofu. you can take 2 meals and one snack if you need. Choose complex carbs like oats, quinoa, sweet potato, and brown rice. Take food cooked in olive oil, and also take seeds, nuts, and avocado. Take a lot of fiber in your diet. In the afternoon, you can take 2 boiled eggs or tofu scramble along with a large bowl of sautéed vegetables like spinach, zucchini, and capsicum. 1 bowl of well-cooked whole grain. Maintain portion. For snacks you can take curd, berries, fruits, or dry fruits. At 7pm you can take paneer (cottage cheese), grilled chicken or fish, 2 rotis (Indian bread), and 1 cup dal/lentils. You can take a large salad with olive oil and lemon. Prefer taking green tea/black coffee without sugar. For variations in your diet and healthy eating, get connected with a dietician. Take care. Hope I have answered your question. Let me know if I can assist you further. Regards, Dr. Nupur K., General & Family Physician