My weight is 92 kg. I need to lose 5 to 8 kg in 15 days. Can you suggest a diet chart? I don’t have time to visit the gym. Can you also suggest two to three exercises to lose weight around my waist? I eat both vegetarian and non-vegetarian food.
You should not reduce your weight drastically. I’d recommend reducing about ½ kg-1 kg per week. When you follow a drastic diet, you lose water and muscle mass, which you will regain quickly. Since you haven’t told us about your height and age, we can’t plan a diet.
Do not skip meals, especially breakfast. Instead of two heavy meals, have four to five small meals.
Always use skimmed milk and milk products.
Increase the fibre in your diet by including whole cereals, pulses, fruits, sprouts, salads and green leafy vegetables.
Increase protein intake in the form of skimmed milk, curd, paneer, dal, pulses, sprouts, tofu, soya milk, soya chunks, egg white, lean chicken and fish, etc.
Exercise regularly and don’t concentrate on weight loss. You can’t lose weight in 15 days; work on losing 3 to 4 kg every month.
Drink at least 8-10 glasses of water per day.
Avoid sweets, mithais, chocolates, ice cream, soft drinks, cakes, etc.
Use only 15-20 gm of oil for cooking per day (2-3 tsp of oil + 1 tsp of ghee).
Avoid junk food.
Avoid refined/ processed foods and maida products.