Hi i am 86kg of weight height 5.4" female. i want to reduce 25kg weight in 4 months by diet and excercise. plz tell me how can i do it?

[amitsingh]

abc

[vievek4]

can you excersise without gym?

[amitsingh in reply to vievek4]

yes i can do.plz suggest me what should i do?

[anumol]

You can.Walking is the most easy and economic form of exercise.

[anumol]

You should start exercising today itself.25 kgs in four months.For that you should make up your mind.Cut down your food intake especially all the sweets and fried items.Then start exercising .If you are a beginner start slowly and in two weeks time increase speed and intensity of all workouts.

[SouthPaw1]

This sort of rapid weight loss sounds dangerous. You MUST do it under supervision of someone who has taken others through it before. While diet and exercise is important check out if you have any hormonal imbalance, women have a more variable hormone disposition, so even if you have had check ups done about 2 months ago you need to get them done regularly.

You can drink unlimited quantities of buttermilk to supplement your diet. I can't talk about exercise as your age is not given.

Best

[amitsingh in reply to SouthPaw1]

i am 28 yrs.

[SouthPaw1 in reply to amitsingh]

If you start walking a lot you could develop foot ache, no matter, massage feet regularly and soak in hot saline water. Try walking faster in bursts.

Walk up and down stairs, you can do one lot of about 20 for a single flight of stairs. this should take between 12-15 minutes. This is a very good exercise if your heart is Ok.

There are warm up exercises, kapalbhatti of Baba Ramdev and others for the upper part of the body.

One set of bulk exercises could be what I have outlined.

[SouthPaw1 in reply to SouthPaw1]

Hi

forgot to mention,

Always walk down stairs slower than walking up.

If you have a problem with the knees, walk down with your feet slightly splayed and legs not straight down but slightly outside.

[shiana]

Not in 4 months but with proper diet you can loose 25kg in a year.

[hema37]

hey girl first of all leave the target of 25kg in 4 months start taking weightloss as need of your body as start enjoying the work-out. See until your mind and "will" does not come along you wont be able to achieve your goal So start with exercise as

first 10 days 30 mins normal and continous walking followed by 15 mins of stretching of your body parts.

next 10 days combination of brisk walking and normal walking as you are comfortable in for 35 mins followed by stretching

next 10 days start jogging and brisk walking instead of normal walk 40 mins followed by stretching.

After a months include alternate days cardio exercises like skipping 500, jumps with hands movement side jumps 200 front step jump 200 situps 50 leg raise 100 followed by stretch

follow this routine for couple of months first next session will tell you once you do this

diet plan - nothing special don't eat fibreless products as in take full of fibre products and dairy products very much needed for body. if possible take 15-20 mins walk after dinner

one thing need to be mentioned whatever course of meal u take dont start walking just after that give gap of 30 mins as stomach takes 25-30 mins to churn the food and burn approx. 70 calories in one session so if start walking meanwhile then you blood pressure goes high and digestion process becomes fast that leads to acidity or indigestion and loss of 70 calories burn so remember walk after 30 mins of exercise

before exercise must be gap of 3 hrs of meal if doing in the morning drink 2 glasses of water before 15 mins of exercise to keep the hydration level up.

so start doing exercises and enjoy

Cheers !!!!

Hema

[Mona1234 in reply to hema37]

I strongly agree with you...

[obesityfoundationindia Weight Loss & Obesity Ind]

Well said Ms. Hema!

[HealthCrazee]

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[aashi]

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[Safia1996]

U can do it I have done it last year and it helps if you do

50 crunches in bed when you wake up

50 crunches before going to sleep

In the morning wake up early and have fruit and lots of water through the day

You can also have boiled water with lemon and honey to get rid of your current epitight

And try getting full 8 hour sleeps with a light meal such as just fruit before bed

Sandwich with veg in afternoon

And what ever u want for breakfast but not oily food stay away from fizzy drinks , Chrisp and chocolates