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Gaurav according to your height your weight should not be more than 75-77 kg which means you need to lose more than 20 kg. For an optimal weight loss learning to eat well and exercise is the only solution to long term weight loss. Diet –
Healthy eating should be the mantra. Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently provides consistent energy, prevents hunger pangs and the binges.
Eat slowly, chew each bite at least 32 times before gulping it in your system.
Eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein. This also includes fiber in your diet which makes you feel full soon and also moves fat through our digestive system faster so that less of it is absorbed.
Although eating salads is a healthy option, don’t replace your meals only with salads and be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal.
Remember, a gram of fat contains more than twice as many calories as a gram of protein or carbohydrate. But don't try to eliminate fat altogether, as dietary fat is necessary to maintain a healthy body. But it would be wise to avoid junk food, oily or fried foods, processed or canned foods, carbonated beverages and sodas.
Exercise Regularly -
People who exercise regularly not only lose weight faster; they are more successful at keeping it off. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism. If walking is all you can do, then walk because it's great for you. Always start with a warm up, and end with cool down exercises. Continue any activity for at least 40-50 minutes, coz our actual fat burning starts only after 21st minute of exercise. Increase the intensity and duration gradually to avoid sore muscles.
Take It Easy, don’t think that you are on diet or you are being punished, time will come when a healthy snack will taste as good as the junk food you felt bad about eating, and you will look forward to your regular exercise.
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