Please help in loosing weight

Hi Ritu,
what is your age, Height and weight ?

Thanks! for responding

Age-31
Height -5''
weight -65

Dear Ritu,
I am not an expert or a nutritionist..I am overweight as well..And over the past 2 weeks i've been eating in control and am walking for atleast 30-45mins at my own pace. Initially to start off. This 30-45 mins need not be at a stretch. It can be divided into three 15mins workout each initially if you feel you cant start off at a stretch. Remember!! Never push your self initially.
Diet, please check on lifemojo when you login.. Measure you weight and note it down. Give your height, weight details. You will get the calorie intake you are required to eat per day. Follow that. And make sure you do not eat any fat contents, stop soft drinks,sweets, Avoid starchy food,once in a while is ok.
Try to eat dinner lesser and earlier. Best if you finish before 7pm. If you feel hungry late in the night again make sure you have buttermilk or juice or a fruit aleast 1 hour before sleeping.
I've followed all this for the past 2 weeks and have lost 3kgs so far. These 3kgs have motivated me to lose more weight. Since i have a long long journey to go in losing weight.
Try this for 1 week and see if you feel a difference. I am sharing this with you since it has helped me. And logging in every bit you eat on lifemojo has really helped me maintain and eat within my calorie limit.
To lose 1kg you need to burn out 7100 calories approx. So this can be burned by cutting down 500calories from your daily intake and also by exercising daily. A combination of these two has really did wonders for me in these 2 weeks.
Try your shot in it as well. :)
Happy Losing !!

hey everyone ,

lekha i really like your answer, although y ou said u arent an expert, but you have given some very nice tips .. something that we experts recommend. all i need to add is one should not rush in weight loss.. the faster you gain the sooner it is going to come back. dont put your health at risk just bcoz you wanna lose weight.

hi payal,
thank you.. :)
this is something i've been following...so i thought i could share it to help people around.
Yes, definitely you needn't push yourself too much to lose all the weight at once. It is true that it might all come back again. Even these 3kgs i've lost probably must be the initial water weight but whatever it is, it has kept me motivated so far.
And i believe keeping a goal of losing some many kgs in a month is not recommended.
I believe in just following this, and letting my body lose whatever weight it can in a month. I do not really want to push it hard with a target set. I definitely did not put all the weight overnight. It took me years to gain all this, So i definitely am not looking at losing it all within 4-5 months :)
Thanks for your inputs.

oh thts great .. wish you all the best for further weight loss .. and if required .. i m here to help !!

Thanks! for your Responses.....Can u provide me with the list of Food not to eat,during weight loss.

hey Ritu,

here is some info that will help you,

must dos
* Have small regular Meals at least 4 time a day.
* Consume 8 to 10 glasses of water
* Eating Fresh Fruits and Vegetables in the form of salads.
* Substitute white bread with Brown Bread and Maida with Whole Wheat flour.
* Mix 25% of bran (chokar) and 25% of Soya Flour in your flour to make chapati.
* Switch to skimmed milk.
* Minimal Oil, Butter, Cheese usage
* Reduce Sugar consumption to 1-2 teaspoon a day.
* Have maximum of 2-3 cups of Coffee or Tea a day
* Allowed Vegetables:
* Lauki(Ghiya, BottleGuard), Tori(RidgeGuard), Beans, Baingan(Brinjal), Gajar(Carrot), Mooli(Raddish), Chakunder (Beet root), Kheera(Cucumber), Green leafy vegetables like Palak(Spinach), Methi (Fenugreek) etc.
* Avoid vegetables like Aloo(Potato) and Matar (Peas).
* Allowed fruits:
* Orange, Apple, Mausambi(Sweet Lime), Tarbooj(Water Melon), Kharbooja(Musk Melon), Nashpati(Pear), Kiwi, Amrood(Guava), Anaar(Pomegranate),
* Avoid fruits like Chiku(Sapota), Pine apple, Mango, Lychee, Banana.



Nice To Do
* Have one glass of warm water after every meal.
* Have clear soup before every meal.
* Add melons- Musk melons, Cucumber, Watermelon to your diet
* Have 100% pure fruits and vegetable juices or coconut water as beverage substitutes.
* Have one glass of Butter milk with ginger after a heavy meal.
* Have at least one cup of Green Tea everyday
* Wash vegetables before cutting them, not after cutting.


Donts
* Avoid Fasting or Feasting. Don’t starve. Don’t overeat.
* Avoid Late dinners and skipping breakfasts.
* Avoid Fried Foods and bakery products- Samosa, Burger, Pakoras etc.
* Avoid Sweets and Confectionery.
* Avoid Fruit juices (like mazaa and slice), Ice creams and Milk Shakes.
* Avoid Rajmah (Kidney Beans)
* Avoid eating sour things like Sambhar/Kadhi in the night. Avoid too much of salt in the night. They both cause water retention.
* Avoid curd in the night.

Also, Note that

Total sugar/honey allowance in a day - upto 4 tea spoons
Total oil allowance in a day - upto 4 tea spoons

Hey Payal,

Thanks!For your response.What type of exercise i should do reduce Fats from arms,it's look so bad when i wear half sleeves.Normally i try to cover it up with Full sleeves. and tummy also...

thanks!

hey ritu , see this link , this article will give u some gud info on how to reduce fat from arms

http://www.lifemojo.com/lifestyle/how-to-reduce-fat-from-arms-19627282

Hi ritu,
although im no expert in physical training, but i was in Taek-won-do some years back, till date, i practice those exercises..
i want to tell u, that what seems like fat in arms, cud sometimes be water, the problem is called WATER RETENTION, due to circumstances, unfortunately i gained hell lot of weight, but thru dieting, i hv lost 14 kgs
one of the most effective ways to lose water is Low sodium diet (but occasionally, like once every 8-10 days)..
sodium holds water in body, try taking a salt-free lunch and dinner.do this every 10 days and u'll see instant results

doing exercises will simply tone ur body, bt wont deal with the cause,
although, exercising is an extremely important aspect in weight loss.
u shud combine dieting with exercises...

HiRahul,
I agree with you.I was also doing earlier and it has helped me.Now.....i have gained weight of approx 65 kg.Thanks for reminding this.And thanks to Payal for your useful diets tips.

Hi Payal,

I have jotted down all the points which u mentioned and will be implementing it from tmrw. However i am confused as in what shud i ve for breakfast ??????

hey akki,

the best choise for breakfast is having cereals / museli / oats with milk and fruits. you can choose any light item like 2 pieces of idli / dhokla with chutney.moong dal chilla 2 small with chutney, or a brown bead vegetable sandwich.

Hi Payal,
Are egg whites also a good option for Breakfast?
I generally take an bolied or scrambled egg white with 2 slices of brown bread.
But lately i am getting a bit bored with this.
I am thinking of shifting to oats/cereal but fear that they will add cards/calories to my daily budget of 1200 cals.