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1 year ago

Dear Srikar,

Thank you for the question

Reference Ideal weight and height for a 19-year-old male is 58.4kg and 171.3cm respectively.

It is very essential to consume a healthy balanced diet with adequate amount of protein and other nutrients such as calcium, iron, vitamin D etc., which will help support growth, development, pubertal changes and strong bones. Adolescence or teen age is a critical period of our lives in which our body undergoes rapid changes, growth and development. 

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. Some of the low-calorie vegetarian foods include amaranth, dals, ash gourd, bitter gourd, cucumber, cluster beans, ridge gourd, orange, water melon etc. However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories
• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
• This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels. 

• These apps will also help you to track your hydration & sleep patterns which also impact your weight. 

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. 

- 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 for at least five days a 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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