HomeAnswersDieticianoverweightI am 18 years old, and I want to reduce my weight. Please advise.

I am a little overweight. How can I regulate it?

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The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.

Medically reviewed by

Dr. Meera Premanand

Published At February 4, 2022
Reviewed AtOctober 7, 2022

Patient's Query

Hello doctor,

I am 18 years old female who wants to lose weight as I am a bit overweight, but there are chances of lockdown. Please help.

Thank you.

Answered by Vishal Kumar Wadi

Hello,

Welcome to icliniq.com.

Please share your daily routine and food intake with time. I will suggest a diet plan accordingly.

Thank you.

Patient's Query

Thank you doctor,

My daily routine is haphazard. Please make a diet plan for me. It will be very helpful.

Answered by Vishal Kumar Wadi

Hi,

Welcome back to icliniq.com.

I suggest the following:

1) Drink two glasses of warm water with the lemon in the morning. No tea or snacks before breakfast.

2) Have breakfast at 9.30 AM with seasonal fruits. At 10.30 AM, take 1 cup green tea and a fistful of roasted chana or two egg whites.

3) For lunch at 1.30 PM, have salads 8.9 oz, any two veggies like tomato, cucumber, carrot, beetroot, etc., and two bowls of any vegetable made with less oil and salt, one multigrain roti or a one bowl rice.

4) In the evening at 5.30 PM, have green tea or coconut water and 0.8 oz mixed plain dry fruits like soaked almonds, walnuts, dates, raisins, a handful of roasted peanuts, channa (chickpea), etc.

5) Have dinner at 8.30 PM has one bowl of sprouts salad or one glass vegetable soup, two bowls of cooked daal (curry) or vegetables, and one multigrain chapati or one bowl of vegetable khichdi without oil.

6) Avoid biscuits, bread, fried or maida foods, noodles, fast food, ordered food, white sugar (use jaggery), white salt (use rock salt), milk items, and refined oil (use mustard oil).

7) Drink 0.5 gallons of lukewarm water during the day before sunset.

I hope this helps.

Thank you.

Same symptoms don't mean you have the same problem. Consult a doctor now!

Vishal Kumar Wadi
Vishal Kumar Wadi

Nutritionist

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