Hi, I am a student living away from home. My height is 180 cms and weight is 82 kgs. Please suggest some health tips so that I can reduce my weight. I live in a hostel so it’s not possible for me to get a low calorie diet.
Hi Prateek, according to your height and weight your ideal body weight should be 75 kgs. Since you stay in a hostel, it may not be possible for you to follow a strict diet, but you can select sticking to healthy options. You can follow these tips to help lose weight.
Don’t skip breakfast. When we’re hungry, we make bad choices.
Eat frequently in small portions and eat slowly. This helps prevent hunger pangs, provides constant energy and maintains metabolism efficiently.
Eat your last meal of the day at least three hours before bedtime.
Eat a wide variety of foods. Natural, wholesome foods like fruits, vegetables, sprouts, nuts and seeds are ideal and provide us with all the essential nutrients necessary for growth, repair of tissues, good health and good immunity.
Balance the foods you eat with physical activity to maintain healthy weight
Follow the principle of moderation. Choose a diet moderate in sugar and salt.
A diet with high proportion of refined sugar, white flour, fats, canned and processed foods contains far less nutrients than diets that includes whole grains, pulses, greens, other vegetables, milk, soy, nuts and tofu.
Drink daily eight to 10 glasses of water, and herbal teas. They are non-fattening fillers.
Choose a diet low in fat, hydrogenated fat, saturated fat, and cholesterol. Avoid bad fats like butter, cream full-cream milk and rich salad dressings and sauces. But do not eliminate sources of good fats which contain unsaturated fatty acids. Use these foods in moderation.
Avoid consumption of sugary drinks like soft drinks, and juices. Also avoid sweets, desserts and fried snacks.
Leena Mogre is the director of Leena Mogre Fitness and is an aerobics, power yoga and weight training expert. Her panel, comprising Dr Rakesh Nair (orthopaedics and sports medicine), Jaya Hiranandani (nutritionist), Kalpesh Vinerkar (exercise and sports training), Nikhil Mogre (sports specialist) and Rupali Gujar (diet and nutrition) will answer your questions.
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