How can I reduce my weight without any special equipment?

Question

Hello doctor,

I am overweight and want to reduce my weight. Please tell me what are the exercises I can do to reduce weight without any types of equipment. I have slight back pain. So, kindly suggest accordingly. I want to become slim in every part of the body.

Answer 1

Hello,

Welcome to icliniq.com.

There is no magic formula to lose weight.

You need to observe the following points to reduce weight:

Eat 1500 to 2000 calories a day.
Exercise for 45 minutes to an hour every day for five days a week.
Include aerobics and weight training.
Sleep for seven to eight hours a day.
Strictly no junk food.
Drink plenty of water, at least 3 liters a day.
Take a handful of nuts at snack time.
Include 70 grams of protein a day.
Eat less in each meal and make into five portions the same food that you eat in three.
No snacking at odd times.
The breakfast should be the heaviest meal of the day, but not too heavy.
After four months, you will start to see a difference.
It will take a minimum of six months to lose the desired weight.

So, be patient and steady.