Height is 4-10 weight is 57 kg fat on belly and thigh only I can't stop eating bread and rice I don't like oats. Suggest me a low budget diet as I feel hungry often.

Dr. Sajeev KumarGeneral Physician34yrs exp

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To lose weight, you must burn more calories than you consume a day from your diet, if you burn 3000 calories, you?ll lose a pound a week. People who lose weight slowly, about 1 to 2 pounds are more successful at keeping the weight off. You'll also burn additional calories if you increase your physical activity. Your 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. Timing food to eat calories early morninglukewarm water with lemon 1 glass0 tea without sugar + 2 biscuits90 breakfast2 rotis + 1/2 cup paneer curry330 or brown bread upma 1 plate + milk 1 cup300 mid-morning1 banana/1/2 cup melon/20 grapes50 lunch brown rice 1 cup (195 gm) + mixed vegetables 1/2 cup + salad 1 bowl + raita 1 small bowl345 evening butter milk 1 cup35 dinner2 rotis + vegetable soup 1 bowl + salad 1 bowl370 total1220/1190 cal.  

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