instruction: hello doctor I am 20 years old my height is 2 and weighs about 75 keg what are the yoga I could do to reduce weight how many days a week and for how many hours shall I practice yoga
output: hello according to your height and weight your mi body mass index comes out to 30 24 which is considered to be a clear case of obesity for asian population according to the latest guidelines if you are really willing to lose weight then you just need to understand that weight gain or weight loss is simply due to a balance between calorie intake and calorie requirements the second most important point is there are no short cuts to weight loss the ideal recommended weight loss per week can be approximately two kilograms so you can expect approximately to 10 keg of weight loss in one month weight loss for the first two weeks is always easiest the main difficulty is in the second and third months plan and follow any weight loss strategy for a minimum of six months go for yoga a minimum of one hour per day and five days a week an ideal recommendation will be two hours of workout per day one hour can be given to yoga and another one hour can be reserved for jogging running walking dancing exercise or any other physical work out some practices which are useful for weight loss are jogging jumping spinal twists back swing hip twist forward and backward bending side bending parivrtta trikonasana stretch dynamic suryanamaskara chakki chalanasana bhunamanasana chapaati making dhanurasana swing salabhasana alternate bhujangasana and parvatasana navasana swing paschimottanasana stretch halasana alternate paschimottanasana and halasana cycling era pa uttanasana and dwi pa uttanasana side leg raising naukasana swing kapalbhati kriya gala neti kriya raghu shankha prakshalana vamana dhauti nazi suddhi pranayama bhramari and surya anuloma viloma it is not advisable to start with these practices without guidance especially in the beginning suryanamaskara is especially beneficial start with three rounds per session and keep adding one extra round every third day till you reach ten rounds per session dietary modification is a must for success you can follow different diet plans for example one week liquid only diet another week fruits only diet becoming very strict with one diet plan makes it difficult to follow go for food items which are bulky more volume but with less calories for example fruits and salads instead of an item which are have condensed calories and but less bulk like sweets all the information is relevant to you as long as you are not suffering from any other ailment it is worth to check your thyearoid status if you have not done it already