Systematic Weight Loss Plan - Advise on Exercise & Diet sought

Hi

All the best . Your goal is good & healthy weight loss target in a month 2 kg.

Diet tips:
* Plan a diet for 1200- 1300 calorie in a day.
*Include more of fruits & vegetables in your diet.
* 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.
* Eat small regular meal & add inbtw healthy snacks.
* Maintain portion control & meal timings.
* 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.
* Have at least one cup of Green Tea everyday.
* Avoid junk foods, fatty foods.

Exercise: For beginner: Do walk for 10-15mins for 2-3 days, after that increase ur timing like 30-45mins brisk walk. After 15 days do some cardio exercise for 30-45mins in a day. Cardio exercise like running, swimming, skipping , cycling. Before 30mins exercise drink some water or juice without sugar.

Once again all the best.