According to the standard BMI calculations you should weight between 54 – 72 kgs. In my opinion though unless you have a very heavy or a very light bone structure, you should weight about 60-65 kgs.

Hi there. At your young age of 22, a fat loss of 4 kgs will not be a big problem. First get rid of all the empty and junk calories that you may have got used to in the last few months. Besides that cut down on your intake of sweet, refined and deep fried foods and increase your intake of fruits, raw or boiled vegetables. Here is a good diet to follow:

Breakfast- oats, banana, almonds or walnuts, 1 whole egg
Lunch- 1-2 roti, lean meat or dal, raw or boiled veggies
Evening snack- nuts, apple and green tea
Dinner- 1-2 roti, fish or paneer, raw or boiled veggies

For exercise you can follow the bodyweight workouts mentioned in this article- (http://healthmeup.com/news-diet-fitness/bodyweight-workouts-for-fat-loss/4265). Along with this throw in some rope jumping or shadow kickboxing and you are set.

Hi there. To begin with you need to get more active, and exercise atleast 5 times a week. You can start with basic bodyweight training which can be done anywhere and does not take long. You will find some good routines in the following link-http://healthmeup.com/news-diet-fitness/bodyweight-workouts-for-fat-loss/4265.

As far as diet is concerned, start by first getting rid of all the junk, gravies, refined and sweet food items in your diet. Here is a food plan that you can follow:

Breakfast- 50 gm oats, 1 banana, 10-20 almonds, 1 egg
Lunch- 1-2 roti, 100 gm lean meat or dal, raw or boiled veggies
Dinner- 1-2 roti, 100 gm fish or paneer, raw or boiled veggies

You can snack on some nuts, fruits and green tea in the evening.

Hi Ashvit. As you have correctly guessed it that diet is the main reason you are failing to lose the fat. Maybe your diet is too low in protein, and/or too high in refined carbs. Here is a good veg diet that you can follow to start losing weight:

Breakfast- 20 gms almonds, 50 gms oats, 1 apple,
Lunch- 100 gms dal (make it like a soup instead of a thick, oily gravy), 1 roti, 100-200 gms curd
Snack- 1 slice bread with cheese, nuts, green tea (no added sugar)
Dinner- 1-2 rotis, 100 gms paneer (grilled or boiled), raw or boiled vegetables (preferably green)

As far as the exercise in concerned, you seem to be doing very low intensity training, which is failing to create a metabolic increase in your body. You need intense training to hit your body hard to start burning fat! Do the routine mentioned in this article- http://www.sarkartraining.net/2011/09/10-reasons-why-you-must-lift-weights-to.html. The key is to lift heavy and push hard. Heavy lifting will not allow for a lot of sets to be done, thus your total work volume will be around 20 or lesser sets. On any 2 of the weight training days when you finish with the weights hit the treadmill for some sprints. After a warm up, sprint as hard as you can for 20 seconds and then go slow for 1 minute. Repeat this for another 7-9 rounds. On another day in the week jump rope or kickbox (http://healthmeup.com/news-weight-loss/kick-goodbye-to-body-fat/4999) for 15-20 minutes to burn more calories. Remember the key is to go hard and keep progressing in your lifts, and speed. Besides the gym workouts do try to get more activity by going for brisk walks, play sports on the weekends, etc.

Hi Divya. Sorry to hear about your injury. It is essential that whatever activity you do, you must have your doctor’s approval before you do it, so that you do not further hurt your back. Some amount of moderate strength training will surely help you to strengthen your core. Preferably avoid weighted exercises in the bentover position, and squats with weights on your back. Some further exercises like the cat/camel stretch, floor hyperextensions will help to strengthen your back. As far as the weight gain is concerned, I am sure that once you add more intense training like weights, brisk walks, etc you will see the weight come off. As long as you keep progressing in your workouts you should continue to see the weight come off.

Hi Rahul. No worries, all you got to do is eat more and lift heavy. Start by adding more healthy carbs like rotis, daliya, bananas, etc in your diet. Along with that increase your healthy fat consumption via more nuts, ghee, butter, etc. And finally do not forget lots of high quality protein from dal, paneer, meat, fish, etc. As far as exercises are concerned you can follow the workouts mentioned in these 2 articles –
(http://www.sarkartraining.net/2011/09/simplifying-mass-and-strength-training.html), (http://www.sarkartraining.net/2011/08/natural-bodybuilding-for-regular-guys.html)

Abdominal fat will require frequent activity and a reduced calorie intake to get rid off. Start by first eliminating all the junk and useless calories in your diet from foods like chips, beer, pastries, sweets, etc, and add more green veggies, pulses, fish, fruits, etc to your diet. Along with that start exercising at least 5 days a week, and make atleast 2 of them strength training workouts.

Hi Somnath. You are not terribly overweight, so there is not much need for a lot of weight cutting. Focus on firming up and getting lean. For your diet, firstly get rid of all the junk, gravies, refined and sweet food items in your diet. Here is a food plan that you can follow:

Breakfast- oats, banana, almonds, 1 egg
Lunch- 1-2 roti, lean meat or dal, raw or boiled veggies
Dinner- 1-2 roti, fish or paneer, raw or boiled veggies

You can snack on some nuts, curd, and fruit. For exercise, start by working out atleast 5 days a week. Make atleast 2 and preferably 3 of those strength training workouts, where you do 3-4 sets of push ups, lunges, dumbbell rows, squats, and an ab exercise like the reverse crunches. On the other days jump rope or sprint to burn more calories.

Hi there. Since you mentioned that you have been eating quality food without results, I would guess that you might be falling short on the required amount. Assuming that your goal is weight gain, I would suggest that you increase your consumption of healthy fats like butter, ghee, red meat, nuts, etc along with an increase in healthy carbs like rotis, bananas, dal, etc. These foods will help you to add weight as far as your protein intake is good. Start with the amount that you can digest and gradually increase the amount till you start gaining weight.

As far as exercise is concerned, basic heavy weight training will do you good. Check out these two articles for suitable training routines- (http://www.sarkartraining.net/2011/09/simplifying-mass-and-strength-training.html), (http://www.sarkartraining.net/2011/08/natural-bodybuilding-for-regular-guys.html)

Hi Syed. Yes, working out on alternate days is a great way to go as it will allow you to hit your muscles once they have recovered from the previous workout. You can workout at home with either weights or bodyweight. You will find some good bodyweight workouts in this link- http://healthmeup.com/news-diet-fitness/bodyweight-workouts-for-fat-loss/4265