Obesity diet chart for gradual weight loss: I am only 18 years old I weigh 105kg and my height is 5feet 8inch I want to reduce my weight as soon as possible what should I do suggest me a proper diet chart and tell me what should be my average weight?According to the height and weight given, you are obese.
Our ideal weight is generally checked using the height and weight. Considering your height being 5ft8inch, your ideal weight should be 70 kg. If your weight is 20 to 30 percent more than the ideal weight then you are obese. A definite guide for measuring obesity may not be present.
However, using height and weight method also called as Body Mass Index can provide a rough idea about obesity. If you are 5ft 8 inches, then you are considered 'obese', if your weight is 197 pounds or 89.5 kg.
Obesity thus can be dangerous. . Faulty diet with sedentary lifestyle can be predisposing factors towards obesity.
Other factors include no physical exercise, hormonal problems, stress and tension as well as alcohol intake and smoking.
It is recommended that you can lose up to 2 pounds or 907 Gms per week. Loss in weight should be gradual as the person may remain at lower weight if the weight is lost gradually than another who tries to lose weight drastically.
Eat the right foods in correct amounts. Do not change your diet pattern drastically as it can be difficult for you to follow the plan. Bring few modifications in your everyday diet and it can bring wonders. Bring variety and color to your food. Just because you are going to reduce weight, it doesn't mean that you will have to eat bland and tasteless foods. It is very essential to add seasonings and spices to foods to improve the flavor and taste. Replacement or substitution of fatty foods with healthy foods is recommended.
Certain guidelines that can be helpful in reducing weight are:
- Increase the frequency of meals. Eat small meals each time rather than large meals.
- Include all type of food groups. Thus inclusion of cereals, pulses, fruits and vegetables in our every day diet are necessary.
- Drink plenty of water as it can bring about proper digestion of foods.
- Regular exercise is recommended. You can start with simple exercises like brisk walking, running or cycling to heavy exercises.
A diet chart that is recommended for obesity is:
- Breakfast – 2 slices of brown bread with low fat spread or a bowl of cereals with skimmed milk without sugar added. You can add fruits except for banana. Or steamed pancakes with a glass of skimmed milk.
- Mid morning - A bowl of fruit salad or a bowl of sprouts.
- Lunch- 2 wheat pancakes roasted with vegetable preparation, pulse preparation, low fat yogurt, and a bowl of green salad.
- Early evening - A glass of fruit juice and 2 fiber biscuits.
- Late evening - Sandwiches made with vegetables and low fat spreads or omelet with egg white and vegetables added. Or Frankie roll made with wheat flour and fresh vegetables
- Dinner - A bowl of soup made with vegetables. 2 wheat pancakes, legume preparation or lean meat preparation, a small bowl of brown rice, one whole fruit.
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