Ask:
I’m 19 and want to lose at least 7 kgs till my birthday which is in 15 days. Anyone with good diet plan or anything please help me lose weight. I weigh 65 kg n m 158 cms . pls help, any personal experience?
i workout everyday for about 2 hour but m not sure with my eating habits
Answers (2):
Answer 1:
Hi , please read carefully what all I want to say , it might help 🙂
Exercise : 45 minutes cardio that is brisk walk or treadmill walk or jogging and 15 minutes of weights like dumb-bells , this is muscle strengthening exercise , sit ups will have same effect . secondly
Diet Chart :
8:30 breakfast
Tea or Milk 1 cup +
whole wheat bread with salad filling /Dalia with vegetables/egg boiled ( white part only) { chose any one option}
11:00 mid-morning
sprouts or roasted gram ( 10 gm )
1:30 Lunch
salad /soup + chapati 2 small ( no rice) , dal,vegetables ,curd of double toned milk
5:00 Evening tea
Tea/fruit ( one apple or one pear , no other fruit is allowed )/upma/poha add vegetables in these things.
8:00 Dinner
should be of same things as lunch
Bed Time :
around 10-11 pm pudding without sugar
Logic for advising five meals a day : when ever we eat some thing , intestine work to digest it , in that process intestine use calories to digest food , so we give intestine to work but we do not provide calorie high foods , that way body is benefited .
Lot of salad in diet , steamed food like broccoli , beans , any kind of leaves like spinach etc , peas etc. Use lentils also. Add soya bean flour or black gram floor to wheat floor to increase protein value & decrease caloric value ( 75%wheat flour+25%soybean flour)
Drink plenty of water. Any thing made from refined flour like biscuits , bread , noodles ,anything from bakery is a bad food .No sweet thing for you , no sugar at all .
Avoid :1) potato , Arbi , yam , sweet potato
:2) sweets,sugar,gur,honey,jam,jelly etc.
can substitute chapati with :
one chapati is equal to : one serving spoon of parboiled rice or one small plain dosa or one cup upma/ poha , add green vegetables anywhere & everywhere you can.
Oil : olive oil preferably virgin olive oil 500 ml ( half liter only ) in whole month for one person.
Since Diet is restricted in many ways , it is advised to take some vitamin supplements like tab supradyn one on alternate day .
Finally one must try to figure out why the weight has gone this way , is it simply over eating ? if not then Thyroid hormone should be checked by finding out TSH level . secondly in girls hormonal issues can be underlying cause as indicated by delayed periods , abnormal fat deposition especially around waist line .. if that is the case then an ultrasound examination of uterus and ovaries should be done. . Feel free to ask any thing on narain1949@yahoo.com , all the best!
Answer 2:
I would avoid a 2 hour workout everyday as you will exhaust yourself and run the risk of making yourself sick. Stick to one hour a day of good, steady exercise and you’ll have the results without the negative side effects.As for eating, you want to consume less calories a day than you burn. The average calorie intake is set around 2000. This means that if you sat in a chair all day and did nothing, on average, a person still burns 2000 calories. You want to eat less than that. I would set your intake at around 1400-1500. DO NOT eat less than 1200 calories a day or your metabolism will suffer and your body will enter starvation mode, which will make it harder to burn those calories and will again make you sick.
Whole grain, skim milk, chicken, fruits and veggies. Big helpings of veggies, chicken or fish for protien. Avoid fast food, fried food, pasta, heavy dairy like ice cream, and no sweets like cookies
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