My query is regarding my brother who is 24 years old. His height is 5'5" and weight is 91 kg. How can he reduce his weight fast? He does not go to gym because of his right leg ligament problem. Kindly help us. Thank you in advance.
I can see here your brother's BMI (body mass index) is 22.48. The range of BMI is 18.5 - 22.9 maximum border line 24.9.
This means your brother falls in a balanced weight condition but little high border line. Anyway, I can guide you in a right manner that you should follow a proper diet plan which is inclusive of your meals.
Here is tentative diet advice for you. This has been planned for him as he is unable to work out but I think he can do a mild level of free hand exercise once ligament is cured.
Early morning at 5.30 AM- Fresh up and take 250 mL lemon water (10mL lemon). Start free hand exercise or yoga. Then morning 6.30 AM he can either have a green tea or one piece of cream cracker biscuit.
For breakfast at 8 AM, he can have porridge 100 g or two pieces of bread soaked in warm milk. Or he can have chana 50 g. Sugar free sweet 1 piece or he can have oat or dalia 100 g or flattened rice with curd. He can also have plain roti 2 pieces with dal and mixed vegetables.
Kindly ask him to avoid pizza, burger and ready foods. There are more foods like idly, momo, puffed rice and rice flakes that he can have.
Around 10 AM - He can have five slices of papaya or cucumber one piece. In total 100 g or vegetable stew.
Lunch 12.30 PM - 2 piece roti, dal soup, gourd family sabzi, like papaya, bottle gourd, bitter gourd or beetroot, carrot, greens and enough fibers plus sour curd 50 g. He can take boiled egg or fish 50 g. No chicken or mutton or beef. For vegetarian can give have paneer 50 g and less intake of rice.
Midafternoon 3 PM - Any clean soft fruit about 100 gm one piece or in the form of slices, salad or soupy product home made with less oil and less masala.
Evening he can have green tea, cream cracker biscuit or puffed or rice flakes. No oil or nuts or dry fruits.
Dinner should be taken at 9.30 PM. He can have rice 50 g and two pieces of roti along with light papaya curry or mixed vegetables 100 g curry, mainly plant based proteins to be taken. Dal 15 g and curd 50 g.
Less oil to be used in cooking. He needs to have very low salt diet containing less masala. Completely avoid fast foods, junk foods and outside foods.
Mandatory - Free hand exercises or yoga should be done twice a day, both morning and evening. Having proper timely meal will help you in becoming alright soon.
Do not take any strain or stress mainly on lower limbs as you have ligament problem.
Disciplined lifestyle modifications will play a very important role in reducing your brother's weight. Do not skip breakfast for long time or fasting for many days as it is harmful.
No cold drinks or other beverages, cream based foods, biryani or any fried rice or similar high calorie food products.
Avoid cake, pastries, ice cream or cream based foods. Fruits can be taken except banana, grapes and coconut but fruit juices are helpful.
No local greens or sweets products but always fiber based foods like small quantity of cereals, pulses and less foods made with flour. Can have brown bread too.
Disclaimer: No content published on this website is intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek advice from your physician or other qualified healthcare providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website. Read our Editorial Process to know how we create content for health articles and queries.