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Shedding off extra pounds requires a blend of a wholesome and balanced diet, frequent physical activity, and alterations in lifestyle. The following are some general tips to guide you in reaching your weight loss objective of dropping from 75 kg to 55 kg:



Calorie deficit: To lose weight, you must establish a calorie deficit by consuming fewer calories than you burn. A secure and viable rate of weight loss is approximately 0.5-1 kg per week. You can accomplish this by creating a daily calorie shortage of 500-
1000 calories.

Balanced diet: Concentrate on consuming a balanced diet that comprises a variety of nutrient-dense foods. Include the following food categories in your meals:

Protein: Incorporate lean sources of protein such as turkey, chicken, fish, legumes, Greek yogurt, and tofu. Protein helps you feel satiated and conserves muscle mass during weight loss.

Fruits and vegetables: Integrate a range of colorful fruits and vegetables into your meals. They have low calories and are rich in vitamins, minerals, and fiber.

Whole grains: Opt for whole grain alternatives like quinoa, brown rice, whole wheat bread, and oats. They provide more nutrients and fiber compared to refined grains. Healthy fats: Include sources of healthy fats such as olive oil, nuts, seeds, and avocados. They help you feel full and provide essential fatty acids. Limit processed foods: Reduce consumption of processed and high-sugar foods like fried foods, processed snacks, sugary drinks, and sweets. Portion control: Be aware of portion sizes. Even healthy foods can contribute to weight gain if consumed excessively. Use smaller plates and bowls to help control portion sizes, and listen to your body's signals of hunger and fullness. Stay hydrated: Drink an adequate amount of water during the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking.

Regular physical activity: Include frequent exercise into your routine. Strive for a combination of cardio exercises (such as cycling, running, brisk walking) and strength training exercises (such as bodyweight exercises or weightlifting). Physical activity helps burn calories, enhances overall fitness, and supports weight loss.

Consistency and patience: Keep in mind that sustainable weight loss takes time and consistency. Steer clear of crash diets or extreme measures as they are often not sustainable and can harm your health. Focus on making long-term lifestyle modifications that you can maintain. It's always advisable to seek guidance from a registered diet

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