I am 26 years old and my height is 5 ft 3 in, but my weight is 69 kg. I wake up daily at 5.40 am, get ready and go to college and have my breakfast there at 8.30 am. I am always busy with work and I don’t follow any proper timing for food. I go for lunch only after my work is over. I have tea or coffee in the morning at 10 am and in the afternoon at 2.30 pm. I eat fruits at least 3 days in a week. I sleep after I finish all my work, usually by 11.30 pm or 12 am. I travel for 1.5 hours from home to college and college to home. I look fat and my co-workers tease for that. I feel too tired after reaching home. I need to reduce my weight. My foot also hurts if I walk too much. Please suggest the right way to reduce weight.
Answered by our expert Neha Chandna, a well-known dietician and nutritionist.
You have a very busy schedule. But you cannot ignore your health due to that. You need to carry small meals with you daily. Let me plan a sample diet for you:
- 5.40 am: green tea + 2 dates
- 6.30 am: carry 1 fruit + nuts
- 8.30 am: poha/ upma/ idli/ dosa
- 11 am: 1 fruit
- 1.30 pm: salad+ 2 rotis + veggies + dal
- 4.30 pm: chana kurmura/ 3 egg whites/ roasted chivda
- 6.30 pm: sprouts/ moong bhel
- 9.00 pm: soup + salad + 1 roti + veggies/stir fry
- 11.30 pm: 1 cup skimmed milk
The basic idea is to eat small meals every 2-3 hours to increase your metabolism and prevent tiredness. Keep yourself hydrated by drinking water at regular intervals.
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