Hi, I am on a path of loosing weight. I was at 91 kgs in the start of this year and now I am 82. I have lost 8 kgs due to strict diet control and regular walk of around 6 kms per day. My daily diet is as below: Early morning - 1 glass luke warm lemon water Morning - 1 cut oats with milk and green tram.

Dr. Sajeev KumarGeneral Physician33yrs exp

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You weight-loss plan should do all of the following: ? Emphasize fruits, vegetables, whole grains, and fat-free or low-fat dairy products. ? Include lean meats, poultry, fish, beans, eggs, and nuts. ? Contain foods low in saturated fats, avoid trans fats, and limit cholesterol and salt (sodium). ? Avoid refined sugars and processed foods. Some tips to help you lose weight: ? Keep a food diary. Writing down everything you eat is critical! Noting how you feel when you eat will help you identify emotional triggers that may cause you to overeat. Emotional eaters tend to overeat. ? Eat when you're truly hungry rather than when you're tired, anxious or stressed. ? Eat slowly. If you eat too fast, you eat more than you need to satisfy your hunger. Your brain needs time to catch up with your stomach. ? Plan your meals ahead of time so you make healthy choices. When dining out, check the menu online and decide what you will order before you sit down. Ask for dressings on the side. Opt for foods that are baked, broiled or steamed versus fried or swimming in creamy sauces. Avoid chips and bread baskets?they add unnecessary calories. ? Stay hydrated. People often mistake thirst for hunger. ? Eat breakfast. If you skip this meal, you'll be starving by lunchtime. You'll have more difficulty making healthy choices throughout the day. Find resources to help you keep track of your food choices and nutritional values and that can offer additional support when you need it. 

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