Calculate your Body Mass Index (BMI) using this formula: weight (in kilograms) divided by your height squared (in metres). The BMI categories are as follows: Underweight = below 18.5 Normal weight = 18.5-24.9 Overweight = 25-29.9 Obese = BMI of 30 or more A weight reduction of 0.8 to 1 kilogram per week (4 kilograms in a month) is easily achievable with a consistent planned diet and exercise, unless you have hormonal or metabolic imbalances.
Plan a menu of 1,250-1,500 calories per day. Exercise 30 minutes a day at least 5 days a week: swimming for 30 minutes or taking a 5km walk is ideal. Increase your intake of low-calorie foods such as green leafy vegetables, salads and fruits (except bananas, dates and potatoes) in your diet.
Favour green gram and other lentils, beans, carrots, cucumber and sprouts. Try a fluid day each week. Include peppermint and ginger in your food. Drink plenty of warm water (aim for 1.5-2 litres per day). Drink juices of carrot, cucumber, and spinach.
Have a heavy meal for lunch and keep your dinner light. Limit all foods with a high fat content, such as butter, oils, red meat, fried foods, cream, mayonnaise, salad dressing, cheese, pastry, nuts, crisps, high-sugar foods. Avoid sleeping during the day. You may take 5-10 grams of triphala choornam* mixed with a cup of warm water at bedtime. Triphala is a good skin and hair tonic.
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