Q. What are the ways to lose weight in a 22-year-old male?

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and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on May 27, 2022

Hello doctor,

I am a 22-year-old male with a height of 173 cm and a weight of 79 kg. I am facing difficulty in reducing my weight. Also, my friends and relatives are making fun of me, making me lose self-confidence.

Kindly guide me on ways to lose weight.



Welcome to

I understand your concern and would be happy to help. I suggest you follow the below diet plan:

  • 7 AM - One glass of lukewarm water with lemon and honey.
  • 7:15 AM - Five soaked almonds and walnuts.
  • 8 AM to 9:00 AM - Breakfast - one bowl of poha upma, or brown bread with peanut butter, or two vegetable sandwich, or one bowl of sprouts or boiled chickpeas, or one cup of cornflakes with skimmed milk, or one cup oats, or three boiled eggs.
  • 11 AM - Mid-morning snack - one bowl of fruits (apple, banana, papaya, watermelon, kiwi, orange).
  • 1 PM to 2 PM - Lunch - Two chapatis, one plate of cucumber salad, one bowl of rice, one bowl of dal, one bowl of green leafy vegetables, and one bowl of curd or raitha.
  • 4 PM to 5 PM - Mid-evening snack - One glass of coconut or lemon water, or One cup of tea with roasted makhana (foxnut or lotus seeds), peanuts, or puffed rice.
  • 7 PM to 8 PM - Dinner - One bowl of veg khichdi, one bowl of vegetable dalia, or one bowl of roasted paneer (cottage cheese) with two paneer chillas or two moong dal chillas.
  • 10 PM - One glass of skimmed milk.

I also suggest you work out for 45 minutes daily, drink three liters of water, and avoid oily and fried foods or packaged foods.

I hope this helps.

Kindly revert in case of further doubts.

Thank you.

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