I need meal plan and exercise plan to lose weight..plz help me..

You will first have to decide on a realistic weight that you will be able to attain and maintain.For guidance you can have a look at Height-Weight Tables and the BMI Index and also the Waist to Hip ratio.

The basic rules would be

1Eat less fat

2Eat less sugar

3Eat less salt

4Include lots of vegetables and fruits into your diet

5Have moderate amounts of bread,dairy

6Have lots of water

7Write down what you eat at least for a week.You will then be able to see where you are getting the excess calories from.

8Make simple changes that you can incorporate into your lifestyle rather than making drastic changes which may be hard to follow for eg if u need to have a chocolate then have 3 small squares rather than having the whole block

9Dont forget portion control is very important-half of your plate should be veges,quarter should be carbs and the other quarter should be protein

10Treat yourself when you have been good in following your diet and exercise plan.If you use certain foods as a treat then remember portion control.At the end of the day it is the amount of calories that you are taking in which matters.It has to be less than the calories that you are using up

11Regular exercise-it is my experience that about 45 min of exercise per day should help you lose weight.Remember variety is the key.If you are bored with one particular type of exercise then do something else.Also take one or two rest days per week.

12Be sure to see a doctor before you begin any diet or exercise plan especially if you are above 40 yrs of age or have any medical illnesses

Please note that these are general guidelines which have helped me.A more detailed meal and exercise plan would be possible only by getting more details from you for eg what is your healthy weight range according to your height,or how many calories you should be ideally taking in etc

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Abii says:
2 years ago

CASSSK

Thank u for your help. My height is 5'3 and my weight is 150 pounds. Average weight for 5'3 it says its 107-141 pounds.

CASSSK says:
2 years ago

The following is a diet plan which I have adapted from Alan Borushek's diet manual

This plan works so well for me and since we are about the same height(Im actually an inch shorter) I hope that you find it useful.

I am assuming that you are moderately active.This diet plan is for 1200 calories(5000 kilojoules)

Breakfast(approx 250cal/1050kj)

1 small fruit or 20g dried fruit

plus 1 egg or 20g cheese or 75g baked beans

plus 2-3 slices tomato/asparagus

plus 1 toast with 1 tsp fat

plus low calorie beverage

Lunch(approx 440 cal/1840kj)

2 slices of bread plus 2 tsp fat

plus 60g lean meat or chicken or 100g tuna or 30g cheese or 120g fruit yogurt or 100g baked beans or 25g nuts/seeds

plus salad

plus 1 small fruit or dried fruit

Dinner(approx 360cal/1500kj)

soup

plus 100g meat or chicken or 150g fish or 200g beans/lentils

plus 1 small potato or half cup rice/pasta or 1 slice bread

plus 3 serves vegetables/salad

plus 1 small fruit

Milk Allowance (160 cal/670kj)

1 cup whole milk or one and half cup low fat milk or 2 cups skim or non fat milk or equivalent cheese/yogurt/beans/seeds

In between meals this diet plan allows water,tea,coffee and milk from allowance

However I am pretty flexible so I do allow myself treats.

As you can see there is so much food on this plan however I make my own personal food choices because I am also a vegetarian and because I am of Indian origin our foods are generally more loaded with calories for eg even our veges are made in oil and our desserts are very rich

This is a great basic plan to follow.You can choose alternatives to suit your personal food preferences

Abii says:
2 years ago

Hi..I come from an Indian family too..anywayz thank you i will try those out

Actually i have been doing some aerobic exercises like walking and cycling but i didnt know what meal would be suitable to lose weight and to keep the body fit

thanks again :)

CASSSK says:
2 years ago

I normally have an Indian meal for either lunch or dinner

That way I dont feel deprived

Keep up the exercise

Deepa says:
11 months ago

If u r an India this is the best diet plan can work for you.

Morning. Tea n marrie Buscuits or tea toast,

Mid morning One fruit ( No banana n Mango)

Aftenoon 1 plate salad

1 vege.. 2 -3 plain roti

1 glass fatfree buttermilk.. very lil salt n papper u can add