What are the best exercises to lose weight?

Hi,

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If you are trying to achieve sustainable healthy living, then follow this point: Nutrition is a vast topic to add in one answer. Also, 66 pounds need to be reduced, which needs a customized diet plan.

1. Do not make drastic life changes or restrict diets you cannot sustain for longer. Start with small goals like 3000 steps a day or having four glasses of water, and it can be customized as per your lifestyle and needs.
2. Check for your blood reports screening with hemoglobin, which can lead to low energy levels and low metabolism, leading to weight gain.
3. Check for the obesity stage by calculating your BMI (body mass index).
4. Identify lifestyle changes or stress factors because you have not mentioned more details to guide you, but there is change. Work toward it.

Provide details of age, height, and weight to help you further, but I can help you here with a few changes.

1. Balanced carbohydrate intake throughout the day.
2. Do not skip meals. Avoid letting more than four to five hours between meals or snacks to maintain stable blood sugars and diminish extreme hunger.
3. Gradually increase intake of high-fiber carbohydrate foods.
4. Physical activity is significant. Go for at least 20 minutes of walking daily.

Foods to include

1. Fiber carbohydrate foods include whole grain bread, whole wheat pasta, brown rice, high fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, and nuts, fresh and vegetables like broccoli, cauliflower, carrots, apple, and pear.
2. Emphasize lean protein foods at 15 to 20% of total calories. Try to include protein with most meals and snacks. Include more dal, legumes, chicken, fish, and low-fat dairy products.
3. Consume about 25 to 30% of calories as fat – emphasizing low saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.
4. Monounsaturated fat-containing food choices include avocado, olive oils, olives, and nuts like almonds.
5. Omega-3 fatty acids (specifically EPA and DHA) containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring. Include flax seeds, chia seeds, and walnuts.

Foods to avoid

1. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided—these include highly processed foods, such as White bread, muffins, semolina, and pasta.

2. Limit foods containing trans fatty acids and intense fried foods like chips, mathri, and canned products.

3. Avoid red meat as they are high in saturated fats.

Thank you.