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Diet Chart and exercises will help you reduce weight:

I want to reduce my weight my weight is 80kg and my height is 5'5.

Hi, I need some basic information on your age and sex. Diet pattern and activity schedule are necessary to prescribe a diet chart for weight loss. Weight reduction is easily achieved by regular exercise. Diet plays a vital role to lose the extra pounds, along with exercise. Exercise for every thirty minutes, at least five times a week helps.

Weight training exercises, such as treadmill and weights aid in muscle mass gain. Aerobics is also effective to shed extra weight. Swimming, walking and jogging are certain exercises that do not require any sophisticated equipments. Thus, they are easy to perform. Daily household chores, such as cleaning the car, scrubbing the floor, dusting the room and so on are some of the things that help in weight loss.

A balanced diet with all the essential nutrients helps in the maintenance of body weight. The apex of the food pyramid, which comprises of fats and sugars are taken in less quantities. Cereals form the base of the pyramid, which includes cereals and pulses. Whole grains, legumes, pulses, whole cereals are good sources of complex carbohydrates. Vegetables and fruits also contribute to dietary fiber. They fall next in the food pyramid. Protein foods, such as animal proteins and dairy proteins are next in the food pyramid. Animal proteins include poultry, fish, egg and meat. Avoid eating the skin of poultry, such as chicken and turkey. Lean meat is a better and nutritious option for red meat. Egg is a good source of protein. Avoid egg yolks. Replace three meals with five or six smaller meals. This helps in decreasing the hunger pangs.

Abstinence from saturated fats, such as clarified butter, margarine, butter and so on. Opt for unsaturated fats such as flax seed oil, soy oil, groundnut oil, sunflower oil and so on. Deep fried foods are not taken. Complete removal of these foods fails to help. Restriction of certain unwanted foods proves to be of great help. Avoid high calorie foods such as energy drinks, energy bars, fresh fruit juices and milkshakes. Adequate amount of water and other fluids, around eight to ten glasses, prove beneficial. It helps in the elimination of toxins. Burgers, pizzas and bagels are not recommended. Cherry tomatoes, citrus fruits, baby carrots and guavas are good snack time items. Use of non stick cookware helps to curtail the use of oil. Alternative therapies, such as meditation and yoga are effective in loss of weight.

Submitted on October 18, 2013