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185 cm 6.2 feet guy now 77.5 kg
Before my weight was 92 kg I was. 6.2 feet 185 cm guy after running 10 km a day gym 2 times compositing brisk walking 17000 steps 1200 calorie burn now my weight is 77.5 kg should I stop my running now or should I less my running like 5 km in so much active guy Whether I eat any fruits or any thing is my duty to do brisk walking 1500 steps in my house and in the morning I eat dried pulm alu Bukhara 2 and go for running and Zym and in breakfast I take litle oats with toned milk and honey with all fruits garnishing apple .papaya .pomegranate . Then take green tea lunch I take mostly litle bowl of fruits like 1 apple .1 orange 1 mosambi small portion pomegranate and 2 slice of avacado and 1 glass home made beetroot juice or sometimes litle bowl of oats with toned milk with beetroot juice than go for running in evening Zym after coming take green tea after I take dinner 2 multi grain atta roti with india gate basmati weight watchers brown rice with 1 egg omlette with 1 small katori salad
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Now your age according to height good. But diet not balanced. Your diet contain low carbohydrates, low protein and low fat. Every nutrients is required to maintain your body.
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Health Tips
one hour after gym you can add protein in your diet for tissue reparation
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Healthy evening,
Firstly calculate your BMR and Macro nutrients intake and log everything you eat in any of the fitness apps
Eat complex carbs and fiber rich foods in filling your carb intake. Try oats, or brown bread in your breakfast also includes Bananas and boiled sweet potatoes
Protein eat at least 1 gm per kg of your body weight
Lean protein play vital role in building muscle. Chicken breast is good source. You can take paneer and tofu if vegetarian
Lastly consume healthy fats like fish , eggs, nuts.
Don’t eat processed foods avoid high trans fat
Also includes variety of fruits and vegetables which contain lots of minerals, and vitamins. Drink green tea it detox body
Hydrate your body , drink at least 2-3 liter of water every day . Sleep plays a important role is body functioning and repair, so sleep at least 7-8 hours a day
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Hello Sir,
Need some more details.
You should follow a balanced diet,with proper exercise.
Diet plan should be sustainable otherwise you will bounce back what ever you have lost.
What's the type of profession you do.
Kindly contact in detail,so that I will be able to help you in a better way.
Thank you
All the best 95274 5801
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Ms. Trupti Padhi
Dietitian/Nutritionist
15 yrs exp
Bhubaneswar
Good evening pls join direct consultation.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
The diet is doing fine
I think you should work in protein part
And your question you have repeating from last 2-3 weeks
Please connect over consultation to help you
As in this general and question and answer section we are not able to provide accurate answer without discussion
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Ms. Ridhima Dhingra
Dietitian/Nutritionist
21 yrs exp
Bangalore
Specify your age
Looks like you are eating less , you can maintain a record of your food intake and workout for 4 consecutive days and send it for evaluation .
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