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Diet Chart
According to your height your ideal body should not be more than
47-48 kg. That means you need to lose the extra 17-18 kg which you
have gained. Don’t aim to lose all this weight in a time span of
just 30 days. It might be possible but it is not advisable. Try to
lose 1kg per week that makes to 4 kg per month. Remember weigh
loss is a gradual process where diet and exercise goes hand in
hand, stress on any one aspect will lead you no where, leaving you
with a feeling of discouragement.
Follow these simple tips to lose weight –
 Eat small meals at frequent intervals. Avoiding both starving
and binging. Eat slowly, that gives our body time to tell us that
it is full before we've eaten more than we need.
Avoid simple sugars and processed carbohydrates. Choose whole
cereals
 or whole wheat products and avoid white flour and its
products as far as possible. Eat healthy, mostly unprocessed
foods, including fruit, vegetables, whole grains, legumes, and
limited amounts of lean animal protein. This also includes fiber
in your diet which makes you feel full soon and also moves fat
through our digestive system faster so that less of it is
absorbed.
Consume at least 8-9 servings of fruits and vegetables including
1 green leafy vegetable daily.
Eating salads is a healthy option, but don’t replace your meals
only with salads, and be careful with salad dressings, mayonnaise,
and other condiments that are high in fat content. They greatly
increase the calorie count and can negate the healthy aspects of a
meal.
Avoid too much of deep fried, oily or fried foods. Include good
proteins in the form of pulses, sprouts, milk, eggs, fish, and
lean meats or de skinned chicken.
The most important nutrient that is always forgotten is water.
Drink sufficient water daily to keep yourself well hydrated.
Keep in mind ‘fat free’ or ‘sugar free’ products do not mean
calorie free. Make sure to read the food labels before any food
item you consume. Be an aware customer.
Physical activity or exercise is a very important criterion to
remain fit and lose weight. Just a simple brisk walk for 40-45
minutes or stretching exercises for lower body will help. Exercise
makes it possible to create a calorie deficit and lose weight
without starving your body and slowing your metabolism.
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