Hi, my name is Gary I am 22 years old and my height is 5.8 inches. And my entire body weight is 92kg, I wish to lose 5 to 8 kg in 15 days. Can you suggest me a diet chart? Also I don’t have time to visit gym, due to my busy work schedule. Also can you suggest me two to three exercise to lose weight around my waist? I eat both vegetarian and non-vegetarian food.

Recently this question was asked by our follower who wish to lose weight fastest.

Hi Gary as you told you have to lose weight in a short time, we like to inform you do not reduce your weight drastically. I will recommend you to reduce about ½ kg-1kg per week. When you follow a drastic diet, you lose water and muscle mass, which you will regain quickly. Since you haven’t told us about your height and age, we can’t plan a diet.
But you can follow these guidelines.
Do not skip meals, especially breakfast. Instead of two heavy meals, have four to five small meals.

Always use skimmed milk and milk products.

Increase the fibre in your diet by including whole cereals, pulses, fruits, sprouts, salads and green leafy vegetables.

Increase protein intake in the form of skimmed milk, curd, paneer, dal, pulses, sprouts, tofu, soya milk, soya chunks, egg white, lean chicken and fish, etc.

Exercise regularly and don’t concentrate on weight loss. You can’t lose weight in 15 days; work on losing 3 to 4 kg every month.

Drink at least 8-10 glasses of water per day.

Avoid sweets, mithais, chocolates, ice cream, soft drinks, cakes, etc.

Use only 15-20 gm of oil for cooking per day (2-3 tsp of oil + 1 tsp of ghee).

Avoid junk food.

Avoid refined/ processed foods and maida products.
Along with this you can dogging, walking and cycling for 20 min a day which helps you to reduce fats from entire body.