wellbeing

wellbeing

AYou do have a chance of growing taller as males tend to grow in height until 22-23 years, wherein the last part of the growth phase is more of a spurt, resulting in rapid height gain.
I suggest you include the following in your diet to lose weight:

Fruits and Vegetables: 5+ servings each day (2 servings of fruit and 3 of vegetables). A guava, an orange or an apple that fits in the palm of your hand or 1/2 a katori of salad or cooked vegetables. Choose seasonal fruits and vegetables as they are affordable and nutritious.

For protein, include 1-2 servings of legumes, dried beans, peas, lean meat, nuts and seeds in your diet. In this case, a serving is equivalent to one bowl of cooked legumes/ dals or a lean cut of meat, which is the size and thickness of your palm. One tablespoon of nuts  or seeds a day is recommended.

Ensure that you have at least 2 servings of milk and milk products such as one glass (250ml) of low fat milk and one cup of  low fat curd (made from skimmed milk).
Avoid the consumption of fried snacks like murukus, samosas, kachoris, chips; sugary foods and drinks and ice-cream; salty foods like pickles; packaged, tinned or canned food like jams, processed meats, and bakery products such as biscuits, cakes, cookies, puffs.  
Take a brisk 30-minute walk every day. In due time, as your stamina improves, you should be able to jog and run. You should also ideally incorporate some resistance training (weights) into your weekly exercise routine.

Parul Dube
 

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