Ans: To lose body fat, calorie intake should be based on your BMI. Follow a balanced diet plan. Choose low calorie fruits and vegetables like cucumber, green vegetables, apple, oranges, etc. Eat small and frequent meals. Choose fibre-rich and slower-to-digest complex carbohydrates versus refined ones ,like oats, whole wheat, multigrain flour. Include good sources of protein with each meal (lean meat, legumes, etc.) , as it will help curbing appetite and controlling weight. Ensure to have 10-12 glasses of water as it helps burn calories. Engage in regular physical activity.

Ans: Hi Surendra,
I will also need to know your height and any possible ailments to understand if and how much weight loss your body needs. The journey to weight loss is determined after understanding what are reasons behind weight gain, otherwise, random diets and sudden workouts can rather harm the body. You can either write back with more details or visit a naturopath to understand the body issues and recommend a wellness plan accordingly.

Ans: The ideal body weight will depend on your BMI (Body Mass Index). You need to lower excess body fat to be fit. Follow a healthy dietary regimen with good protein rich, low carbohydrates, high fiber, low fat foods and include regular cardio and weight training exercises daily. Avoid refined carbs especially sugar, bakery items, fast foods, aerated water, alcohol, etc. Sleep well and drink lots of water daily.