Weight loss hrim2 tur chuan ni khat tui no 10-12 a khat mawi tawka in a tha. Thlai ei tam chu in sawi tawh a, theihai chu seasonal fruit nia, ei a pawi lo, seasonal fruit reng reng. Chin tawk neih thung la.

# tum khatah tlem te, zing deuh zawk siin thil ei rawh! A tawp berah - chin tawk nei rawh!

hmeichhia i nih chuan, minimum 1200 to 1300 calories a day ei rawh. i hmanhmawh chuan 1200 calories a day hi a tha, although that is very little. thlai ei hnem la, i puar thei deuh ang.

hmeichhia pawh hi strength training tih ngei ngei tur ani tho ania. which city are you living in? phai a i awm chuan, reebok emaw nike emaw ah resistance band lei la, internet ah hman dan a tam mai. resistance band hi dumbbells ai pawn toning atan chuan a rang an ti. every alternate day tih thin tur.

also, keep track of inches. i exer chuan muscle i gain chuan, weightloss angin a rawn lang vek lo mai thei a, chu vang chuan i dul, mal, etc. kha once in 3 weeks vel teh rawh.

huizz. ka va tawng thei zawt zawt e. ka in lak hriat zawng i rawn zawt fuh sia. haha. best of luck

chuan i rawl over chuan, don’t push yourself too much. i tih theih ang tawk kha ti la, so that you avoid injuries. just listen to your body. ‘hei ka tih tur’ ti ringawt loin, because each day will be different. do your best always mahse be cautious especially if you’re new to exercise.

It depends on your height, weight, how much activity you do in a day, etc. google ah khan calories required in a day emaw type la, calculator a rawn phuh chhuak teuh mai ang. try this one:
https://www.medclik.com/ht/calocalc.asp

hei aia complicated te pawh a awm teuh a, mahse on average chuan an sawi zat a in thlau vak ngai lo. ka hriat dan chuan, men need 2000 to 2700 calories a day. mahse calculator khan a sawi specific thei zawk ang.

2) Chuan weight reduce nan treadmill nge tha cycling?

A intensity leh tih rei dan a zirin a in ang thei reng. any cardio exercise hi a tha a ni mai (running, jogging, etc.). in order to lose weight, you basically have to burn more calories than you take in. hei hi ei tlem in emaw, exer in emaw a tih theih a, a combined a tha ber. mipa i ni sia, 1500 calories aia tlem chu ei a tha lo ang - i metabolism a tibuai thei ang (in the long run). also, kg khat hlauh tur chuan 7700 calories i burn a ngai. chuvang in nikhat ah 500 calories vel lo burn belh emaw lo ei lo ta la, kar hnihah vel chuan kg 1 chu i hlauh tur awm tak a ni.

3) Mizo ei leh in ah hian eng kan ei hian nge kan weight min gain hnem tir tu ber?
Rice a tha lo. i ei pawn, brown rice ei roh. rice no khat (chhum hnu) hi 400 calories vel a ni. mizo chuan khawrh khat ah hian 800 - 1000 calories chu kan khawrh hrim hrim. which means, khawrh hnih vel ei ta la, chawhmeh nen, nikhat a i calorie ei tur zat kha one meal ah i ei quit der! Roti a tha zawk. roti oil tel lo a kan hi 80 to 100 calories each a ni. pathum vel chuan a puar theih hle.

bai, thil chhum, etc. hi a tha. vegetables hi calorie a hniam lutuk a, it’s about 50 calories per bowl.

alu leh thil kan a tha lo. oil tablespoon khat hi 100 calories a ni. mizo chuan kan hmang ui lo thei ropui sia.

protein lak luh hnem tur a nia, i sek duh phei chuan. artui hi a tha a, sangha leh arsa nen. try to have them all cooked with minimal oil. a chhum chu a tha a, steamed fish emaw boiled eggs hi a tha ber. try to avoid red meat like pork and beef. i heart atan a tha lo bakah, an thau zawk thin. arsa leh sangha chu card deck ang tiat vel hi 100 calories ve ve a nia, artui chu 80 calories each.

changkha hi a tha an tia, mahse kan ro chuan a thatna a ti nil vek.

4) Enge ei loh tha ber?
Alu, rice, oil tam a thil kan, junk food, fast food restaurant ho thil reng reng, biscuits, bread (brown anih loh chuan), bakery thil, sangpiau, sawhchiar, etc.

5) Chuan a tawp ber a tan eng workout in nge weight loss awlsam ber? (Hmanhmawh ve ang reng sia)
interval workouts hi a tha ber a. chumi awmzia chu.. short bursts of energy, followed by recovery time. entirna, i tlan emaw, i cycle emaw minute 2-4 vel kha medium deuh in ti la, chuan 1 minute kha i theih ang bera chak in ti leh la, chuan hemi pattern hi repeat rawh. try to do this for 30 to 40 minutes for 6 days a week (minimum).

also make sure that you do strength training and exercises. hei hian calorie chu a burn tam lutuk lo anga (maybe around 300 for half an hour) mahse it will make sure that you develop muscle and shape your body. muscle i neih tam chuan, awm mai mai lai pawn calorie i burn hnem zawk thin ang. i nalh zawk bawk ang.

weight lifting leh strength training chu ni khat danah tih tur. you need 1 day rest because muscle builds during rest.

hmanhmawh lutuk suh. i lose chak chuan, i gain leh chak ang. try to incorporate changes into your lifestyle. chu chu a tha ber. long run hi ngaihtuah thin tur.

i hope this has helped. i’m not a dietician, mahse ka in la hre ve mai mai anih hi