1 year ago
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How can I weight my loss with out fasting
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1 year ago
Dear Sanya, Thank you for the question
Skipping of meals or fasting is not recommended for weight loss unless there is a requirement for a specific medical condition. Meal timings play an important role in maintaining a healthy balanced lifestyle and reduce the potential risks of digestive issues. It is recommended to consume 3 major meals at regular intervals with healthy snacks in between and avoid skipping of any meals. A Minimum 2–3-hour gap between the last meal and bedtime is recommended.
Adolescence witnesses speedy physical and emotional development. These changes also demand for specific nutrient requirements. It is very important to consume a well-balanced diversified diet and engage in regular physical activity to support growth, pubertal changes, bone developments and increased haemoglobin production.
Reference ideal body weight and height for 18-year-old female can be considered as 48.1-59.5kg and 155.3-166.9cm height.
Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.
An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.
However here are few objectives to be considered when planning to start with a weight loss program.
Count Your Daily Calories
General Dietary Guidelines for weight loss that can be considered:
- Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
- 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.
-Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
-Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
- Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, nuts & seeds etc., are a good source of fiber.
- Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
- 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.
- 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.
Some Physical Activity Tips:
Engage in at least 60 minutes of physical activity of moderate intensity such as walking Throughout the week.
For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment
For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.
Hope we have answered your query.
Wishing you a great day ahead.
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