I want to lose weight So Help me

hi ali,
i calculated ur BMI....(body mass index), u can calculate it urself also, plenty of tools available on google
its 35.1, anything above 30 comes in Obese category

ur ideal weight is 62 kgs...

first of all, losing 12 kgs in 12 weeks (3 months) is somewhat an achievable goal...but u shud make it 16 weeks instead of 12.
ideal weight loss is 3-5 kgs per month. if u lose weight faster than this, u'll gain more weight instead, so...focus on slower weight loss.

i lost 14 kgs in 5 months
initially, u'll lose 5 kgs, bcoz its water, losing water is pretty easy...

i would advise you to consult a dietitian in ur country, bcoz the kinds of food available in india may not be available in muscat.
and the charges are more or less same as gym, so, u shud definitely consult a dietitian, they give u diets which u can follow ur entire life.

i was struggling with my weight for almost 5 years, and finally lost 14 kgs, with a diet plan which i can follow in future as well, making sure that i dont gain the weight back

TIPS TO BE FOLLOWED

Use skimmed milk for paneer, curd, tea & coffee
Use non stick pan as often as possible for cooking
Use least amount of refined oil
Take more clear soups and green salads
Increase your water intake [at least 12-15 glasses per day]
Prefer grilled/steamed/boiled/roasted food
Take raw vegetables & fruits at least twice a day
Never skip your meals, in fact compensate by eating fruit or salad
Go for walk regularly, at least 30 mins per day
While eating away from home, select simply prepared foods.
No curd at night
Use low fat KRAFT cheese
Use unrefined and natural foods
Allowed vegetables- all green leafy vegetables, peas, carrots, papaya, guava, oranges, pomegranate, apple, jamun, babugosha, plum, watermelon

Points to consider

Non-veg food should be taken in roasted form & that too less meat like chicken or fish once a week.
Egg without yolk can be taken once a week.
Take any one of them in a meal dal/paneer/chicken/fish/curd
Boiled rice or bread can be taken occassionally in place of chapati or other cereals
Always prefer chapati over bread or boiled rice
1 chapati=1/2 katori cooked boiled rice=1 bread slice=2 rusks=3 marie biscuits = 70 calories


Foods to be avoided

Fried foods-puri, pakora, parantha, chowmein, burgers, boondi
chocolate, ice-cream, cakes, pastries.
Aerated drinks, fruit juices, alcohol, coconut products
Mango, grapes, banana, litchi, cheeku
Potato, sweet potato, arbi, zimkand & other starchy vegetables, lotus stem, jack fruit, beet root, turnip.
Dry fruits, Desi ghee, butter, cream, cheese
Sugar, honey, jaggery, jam, jelly
Namkeen, sweet/salty biscuits, processed food

Thanks alot Rahul Brother for you kind suggestions.
Can you plz tell me your workout and diet schedule when you lose weight.
because you are example for me in future.
Also all indian food available here no problem you tell me your diet plan.

Also i am waiting other member to give me some more useful tips means i want weightloss plan to start motively.

Thanks

hi shahbaz...
see, a diet pattern is devised on individuals, depending upon hw the body reacts. it has to be monitored constantly, my diet plan may or may not work for u,
it may not b suitable for u...
and there are lots of twists and turns that u'll see in ur weight loss journey, like losing water weight, eating high protein diet, getting stuck in weight loss plateaus, breaking weight loss plateaus, doing workouts...

everybody's body is diff,lifestyle is diff....

as far as work outs are concerned, im a blue belt in Taek-won-do (involves alot of exercises to build stamina)
i also went to gym for 2 years, so, im trained in doing exercises.

my sincere advice to u is to contact dietitian in ur area, who can constantly guide u

i can definitely give u tricks and tips...im always here to give u tricks

weight loss journey is filled with lots of pitfalls..
and believe me, once u start the journey, u'll learn self discipline..
its a whole process of cleaning mind body and soul
i hv evolved as a better person over a period of time

before suggesting a diet plan, the dietitian takes into account alot of things, medical history (if any), lifestyle, other problems...
the kind of diets u follow (vegetarian/non vegetarian) etc

a diet plan is something which is personal to you....it suits ur body, and helps u in living better
my diet plan is mostly vegetarian in nature..i guess u wud be a non vegetarian

since u r in obese category, i wont suggest u any complex workouts..
just start walking everyday for 30 minutes (one hour before dinner),and make it a habbit
do mild aerobics, and simple stretching exercises

keep me posted on ur progress so that i can tell u more exercises
------------------------------------------
another very important tip that i can give u is...
eat SALT FREE lunch and dinner once every 7 days, like on sundays
sodium retains water in body, eating a salt free diet will release excess water in ur body..u can have SALT FREE diets twice a week(maximum) initially, but dont overdo it, bcoz sodium is essential for body..
eating SALT FREE lunch and dinner once every 7 days is perfectly fine, it will also help reduce ur Blood pressure (just in case u have)

Thanks brother i will start tomorrow and Inshah Allah inform you after some days.
for my progress..

and start following the"salt-free" lunch and dinner as advised, you'll see instant results....its very simple science.
and do consult a dietitian as well....

right Diets + Right workout = prefect health