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Happy Tummy Expert

1 year ago

Dear Renu, Thank you for the question

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle management which includes Dietary modification, Physical activity and stress management. An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

Being Mindful while eating is necessary to have a control over food cravings. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body.

For specific medical conditions and further assistance please contact your health care professional.

Here are few guidelines that can be considered:
- Eat a well-balanced diet including all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
-Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
- Do not skip your meals. Have small quantity of meals at regular intervals.
- Choose healthy snacking options in between your meals.
- Monitor your portion size.
- Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. Fruits and vegetables, whole grains etc are a good source of fiber.
- Try to consume a low-fat diet, include heathy fats from nuts and seeds in adequate portions.
- It is preferable to have limited intake of caffeine and choose beverages such as fruit juices, tender coconut, buttermilk etc.
- Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.
- Carbonated and alcoholic beverages to be limited or preferably avoided.
- Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
- Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
- Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.
- Have your last meal at least 2-3 hours before Bed time.
- Try to follow a good sleep regimen in terms of both quantity and quality.


For a customized and personalized meal plan for specific conditions, please contact your Health care professional.
Hope we have answered your query.
Wishing you a great day ahead

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