I’m a 30 year old woman. I feel very fat. my thyroid check up was fine. can you suggest some weight loss tips.
Weight loss has two components: 1. Healthy balanced diet 2. Exercise
Follow the following tips:- • Pay close attention to your food choice. • Eat less carbohydrate food sources like chapatti, rice, noodles, pasta, bread etc as they help in gaining weight and storing fat. • While having lunch or dinner eat vegetables and dal to fill your stomach rather eating lots of chapattis or rice. • Have a healthy breakfast like poha, idli, upma, plain dosa, oats, dalia or khichdi with vegetables. • Eat a balance diet including good quality proteins like: fish, lean chicken and eggs. If you are a vegetarian then include skimmed milk, low fat paneer, butter milk, soy bean or soy milk in your diet. • Avoid ghee, butter or vanaspati. Prepare your diet with vegetable oil like sunflower, safflower soybean or olive oil. • Eat plenty of salads. • Eat fresh fruits including apple, orange, pineapple, papaya, sweet lime, berries, guava, watermelon, mask melon etc. • Avoid eating outside junk and fried foods like pizza, pasta, roll, burgers, cakes, chocolates and cookies. • Have an early dinner. The earlier the better, giving your system more time to digest the food. • Avoid cold drinks/alcohol as they add empty calories to your diet. • Avoid fat enriched milk products like cheese, sweets, full fat cream etc. • Drink 3 liters of water in a day. • Try to have less sugar in food and beverages. • Try to drink 2 cups of green tea in a day as green tea helps in weight loss by aiding digestion. • Avoid red meat like mutton, beef, lamb or pork. • Eat sprouts or roasted chana, whenever you feel hungry.
Exercise: Combination of cardio-vascular exercises and weight training can bring effective weight loss along with the diet. Running, jogging, cycling, swimming and dancing are some best forms of cardio-vascular exercises which burn fat instantly. Working out with dumbbells, push-ups, pull-ups, weight lifting are the exercises which help to tighten the loose muscles and shape your body.