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Jul 18th, 2009, 01:02 PM #1----
Height: 5' 7 to 5'8.
Current Weight: 76 - 77 kg.
Want to loose it to 65kg within next 2 months or max 3 months.
Give me advice please ...i have gained something like 18 kg in last 8 months. I used to 58 - 60 kg and people used to call me skinny or some as 'sexy' but now that time has gone. I have gained a lot of weight in last 8 months but i still dont look fat. People say according to my height it's fine. But to me it's not i want to loose it to 65 or max 67 kg. Please tell me what i should eat and what not.
I cant join gym so dont be bother giving me this advice. Thanks
My daily diet is like:
Morning sometime roti/bread with an egg or salan and other times i just dont eat.
Noon: Often chicken & chips but havent had it for like 1 week now. Sometimes also with chicken biryani and other rice pilaus or chicken (in salan) etc etc.
Evening: Often crisps, snacks that is when i am out with my mates. When at home i just have chai or drinks such as coke, fanta etc (while playing snooker) and biscuits or whatever else is there in kitchen at that time.
Night: Dinner with family includes pretty much the same as noon. If eating roti i only have maximum of 2. With often a cup of chai. But the problem is we eat dinner late at night. Like 11 - 12 or even sometimes at 1. And then after like 15-20 mins i go sleep. I guess this might be an issue?
Now that's is my daily diet...is it too much? What can i do to reduce my weight? Please help
Jul 18th, 2009, 01:39 PM #2----
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Noon-- chicken n chips i think u mean freid chicken and french fries right? err...that's a no... once or twice a month si okay i guess... watch your portions of biryani/pulao....salan is okay as long as there's not alot of oil.if possible try to watch how much oil goes in it when its cooked....but watever u eat, try cutting those portions and adding alot more salad (lettuce, tomato, etc) to it....switch to whole wheat roti/pita bread...
Evening-- err i dont have to tell u, to much fanta/soda, crisps, cookies etc are a no no if ure trying to lose weight.... but again it's all abt portion control, and again...easier said than done
Night--ure eating way too late at night... u need to have at least 2-3 hours from your last meal to bedtime...and il say it again... portion control...2 rotis is alot (unless htey're really tiny)
Other htan that.... excercising will get u better/faster results... u can go for a jog in your neighborhood or swimming or playing basketball if gym is not an option.... u can do some simple weight lifting/abs excercises in your room wihtout spending tht much (or even anything) on suppliesThe grass ain't always greener on the other side, it's green where you water it.
Jul 18th, 2009, 02:11 PM #3----
It's the carbs that are making you gain weight.
If you are eating naan, stop it. Instead eat regular roti that is made from aata (which is basically whole wheat flour). Roti is less fattening than chawal. If you want to eat rice...then eat brown rice which is less fattening and more nutritious than white rice.
If you're eating 2-3 rotis AND chawal every day on a regular basis......then of course you will gain weight. I don't really like rice, I'm more of a roti person. But when I want to lose weight.....I eat roti only once a day (either for lunch or dinner) So, if I have roti and salan for dinner....then for lunch I'll only have a salad that contains protein (such as beans/egg/chicken). Or if I have roti for lunch........I'll have a healthy salad for dinner.
For breakfast.......try a glass of low fat milk and a fruit. Or low fat milk with boiled egg.
For lunch.......how about a salad? You can make your salad more filling by including some protein such as beans (chick beas, kidney beans).....or boiled and diced egg......or a shredded chicken. You can even do a combination of a small salad and a low fat vegetarian soup for lunch. Or a baked sweet potatoe with some lemon juice and chat masala. Or eat a low-fat yogurt chaat for lunch. To the yogurt add some chanay, tomatoes, onions, and masala. ALL OF THESE things are low fat.....low calorie......and very nutritious alternatives. And these examples can be used to substitute roti/rice for lunch. So try (soup, salad, baked sweet potato for lunch).
For Dinner...........If you're going to eat rice......stick to brown rice. If you plan to eat roti........please just eat ONE roti. If you STILL feel hungry after one roti.......then add some salad to your plate (lettuce, tomatoes, cucumber). The salad has very few calories and no fat........and it will FILL YOU UP so that you don't end up grabbing a second roti.
For snacks..........you'll have to exercise more discipline. There is no need for you to have chips, coke, and fanta on a daily basis. If you are exercising on a regular basis.....then it won't hurt you that much to eat this junk food. But if you're NOT even exercising regularly.......then it's not smart to eat these things every day even if you are doing "portion control"....because it eventually adds up. For snacks.........try lemonade or a low-fat smoothie/milkshake instead of soda. The best thing to drink is water. And instead of eating chicken/kababs/chips/bisucits for snack.............try eating a fruit. Many fruits help your body feel less hungry. You can even eat a protein snack such as almonds and walnuts. Get plain almonds, not the roasted ones. And dried fruit such as raisins and dates and dried apricots are very healthy, low calorie, and filling. Or you can eat popcorn (without butter) and pretzels for a snack.
****Exercise is a MUST to lose weight. Cardio (running, jumproping, jogging) helps to lose weight. And if you combine cardio exercises with lifting weights.......you will lose weight even faster. If you don't want to go to the gym..........then get a pair of 10 pound weights.........and you can lift those weights at home in the privacy of your own room. Put on some music and lift the weights. Or watch tv while lifting weights. And you can buy a jump rope and jumprope for 15-30 minutes at home. Or watch and follow an aerobics video/dvd.
Jul 19th, 2009, 06:43 PM #4----
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this is what i did..ive lost the same amount in the same time,.
morning id have a home made fruit smoothie
lunch il have either another fruit salad or veg green smoothie or veg and fish or chicken grilled, with brown rice sometimes or 1 small sweet pot....or 1 slice wholemeal toast wth boiled egg
dinner will only be salad and chiken or fish sometimes il have red meat once in 2 weeks.....
and lots of water
plus your eating tooooooooo late..no way should a dinner be 1am...cmon..buck up and eat atleast before 9pm....
Jul 22nd, 2009, 07:37 AM #5----
I almost forgot i had opened a thread in this forum
Khair, Sara, RV & Nadz thanks for ur advice
I am going to change my diet from tomorrow InshAllah, it will be damn hard but i have no other option . Instead of drinking coke, fanta etc i will start drinking water, i wont eat after 9pm, will try to eat more salad & fruit and less rotis & biryanis and will definately stop eating chicken & chips InshAllah.
Let's hope it works.