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This information comes from my own knowledge.
In my opinion you are not overweight may be at higher side but to decide it you have to check with your body frame whether small, medium or large. If it is large you are perfect in wt.
If you feel you are carrying few fats under your skin please check the body fat % and then decide whether you need to reduce it or not. Check your waist to hip ration it should be less than 0.8 for female and less than 0.9 for male.
To give you a diet chart is very hard without knowing your daily Kcal requirement and present intake values. But to maintain the fitness following are the guidline You must know that the fat % is more important than weight hence you should keep your target to reduce the fat.
you should have a best combination of carb, protein, fat and the calories deficit if required around 200 to maximum 500 Kcal per day( depending on need ) supported with intense exercise. You should take minimum 1500 Kcal per day though your activities do not need and doing your exercise maintain the deficit.
Besides take your Breakfast with more Kcal and reduce gradually for lunch, evening snack and finally if possible almost no carb for dinner. In every meal take care that there should be proteins combined with carb or fat.
To achieve a goal of fat reduction a perfect exercise plan and diet plan should be designed for you considering your wt, age, fat and daily working schedule.
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