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Want to lose weight? Follow these simple tips by Leens Mogre

My height is 5’6” and I weigh 97 kg. Kindly suggest a diet and exercise plan I should follow in order to lose weight. Please help since I am about to get wed in the next few months.

Gayatri

You need to lose a minimum of 30 kgs. Follow this diet plan along with regular workouts in order to see results.

Diet

Early Morning:

One cup of bottle gourd juice

Breakfast:

One cup of skimmed milk (No sugar) / soya milk + 1 bowl oats porridge with skimmed milk/ 1 bowl muesli / 1 bowl boiled

moong

Midmorning:

One seasonal fruit (avoid bananas, mango,

sitaphal, chikoo

)

Lunch:

Always start your meal with a glass of water + salad + 2 chapatis (dry) + 1 bowl dal + 1 bowl veg. + 1 cup curd (prepared from skimmed milk)

Evening snack:

One cup of green tea + 2-3 steamed

dhoklas

pieces with green chutney / dry

bhel

(no

sev, puris

)/ 1 handful of roasted

chana

7.00 p.m.

One fruit

Dinner:

One bowl of homemade veg soup + salad + 1

bhakri

(

jowar/bajra/ ragi

) (Avoid rice in dinner) + 1 bowl dal /

dahi kadhi

/ 2 medium pcs of fish (Opt for steamed/ roasted/ grilled) + 1 cup veg

Exercises:

In your case, joining a gym is a must. To lose 30 kgs, you need to follow a strict diet and exercise regimen. Join a nearby gym, get your fitness assessed to evaluate your current fitness level and start off with a low-intensity workout. Gradually increase the intensity. Set yourself a target of one year and motivate yourself to achieve the same.