Weight Loss

My Health Guardian’s Nutritionist replies

I’m 26 years old unmarried female. I have developed paunch on my tummy and feel heavy after dinner. My weight is 60 kg. I work on computer normally 10 hours everyday. Kindly advise me diet chart along with exercise regimen to lose weight.

I would like to know your height in order to access your BMI to know whether you fall in over weight, Obese, underweight or normal range .BMI is calculated by wt (kg)/ht 2 .If your BMI is < 20 —–under weight, 20—25——normal, 25—–30 overweight and > 30 obese. If you fall in overweight or obese category then you need to go for Anti obesity diet.

To avoid the paunch on your tummy do not have heavy dinner. Remember your breakfast should be heaviest, lunch lighter and dinner the lightest. Stay away from deep fried, oily and heavy foods and include lots of green coloured vegetables and fruits in your diet. Make it a point to have two-servings of fruits every day and do exercises that target your abdominal area to reduce paunch. Strive to be active through out the day by taking frequent breaks from your workstation.

Below is a diet plan to maintain your weight that packs 1400 -1500 kcal/ day.

Early morning ——- Tea / lemon water 150 ml

Breakfast ——-Skimmed milk 150 ml
Cornflakes/wheat flakes/ oats/dalia 1 serving
Fruits 1

Lunch ———— chapatti 2 no
Leafy greens and coloured veggies 1 serving
Dal /chicken /fish 1 cup / 1 serving
Curd 1 cup
Salad Liberally

Evening Tea—- Tea 1 cup
High fiber biscuits 2-3 nos

Dinner ——— Same as lunch

Whole day cooking oil should not exceed more than 4tsp /day.

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