Want to lose 0.5 kg every week. Please suggest a plan

Hi Ravinder, you have chosen a very appropriate goal for weight loss. half a kg is a healthy weight to lose in a weeks time. although a plan cannot be made on just your goal. we need quiet a few details to be able to chart out your plan like what medical historry you have, what is your current weigh and height and age. are you into any pphysical activity or exercise, coz if you are spending 500 cals, we need to provide appropriate proteins and calorie so you could cope up with the activity. kindly provide some info to get a full proof plan. till then you can truy out some basic dos and donts like

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

Hi Ravinder

Payal given wonderful tips for healthy weight loss. Alone with above points exercise is also more important. Do any cardio exercise for 45mins in a day or go for brisk walk in the morning for 30-45mins. Drink warm water with lemon daily in the morning or after every meal- this will help you to improves ue metabolism, good digestion, helps to keep over all health.

All the best.

Current weight - An embarrassing 108.5 kg/ Height 5'9/ Age - 40 Yrs/ Cardio 2-3 times/ week. Medical History ..so far so good. Nothing much to report.

Hope this helps.

Regards,
Ravinder

Hi Ravinder

According to ur ht , you should be 70-74 kg. Try to increase ur physical activity. Focus on healthy weight loss which 2-4 kg in a month. As payal mentioned all points. At-least lose upto 85 kg.