Advice on how to control and reduce weight - Online Doctor Chats
Hello Dr XXXXXXX
How can I help you?
My BMI is 29, am overweight
pls advice to control my weight
May I know your age and gender?
Female Age:- 32
Have you tried any weight reduction programme's yet?
Are you on any regular pills?
was doing excercise from last two months , but no use
I would also like to know if your menstrual cycles are regular? - they are related to weight.
Thanks for providing this information.
Let me brief you now.
i wld like to share medical history
I shall be able to comment about your problem, if you could give me your medical history.
Are you there?
after that the weight reduced drastically and withing a yr TB was dected
that time the weight was 49.5 kg
the TB treatment went on for 6 months
and after that within a yr the weight was again 70
since then am worried about it
as my weight was never beyond 57
pls advice was it coz of the TB treatment , as the medication is very powerful
Let me brief you.
As I mentioned earlier, the weight of an individual is predetermined by genetic composition. However the effects of the genes are changed/influenced by external factors.
It is also well known that as a patient recovers from such infection, he/she starts to put on weight.
So, yes, your current weight increased may be partly because of recovery from infection.
And partly because of the medications you consume.
Apart from this, women who suffer with menstrual irregularities and diagnosed to have PCOD are known to put on more weight.
Low thyroid state is another condition which can cause increased body weight.
Since your periods are regular, you can get your thyroid profile checked to exclude hypothyroidism.
i have done test for thyroid , no problem of that
I also hope your blood sugars were checked too.
yes , they are in control
Presuming you do not have any medical illness, what you need is a diet and exercise programme to loose weight.
I understand you tried exercise, however you should compliment exercise with low calorie and low fat diet for successful weight reduction.
I shall give you a simple dietary tips here, you can get a complete diet plan for every days of the week from our dietician.
with excercise , i have tried that also , but was not able to maintain for longer time
1. Start your day with a glass of warm water mixed with honey or lemon.
2. Perform mild stretching and brisk walking/jogging/threadmill for 20 minutes.
2. Follow it up with a healthy breakfast.
Your breakfast should contain high fibre diet which also has good calories in it.
Oat milk, 2 idli / dosa, 1 egg or bowel of fruits with milk and kellogs can do.
Avoid taking coconut chutney. Instead you may try chutney made up vegetables like pudina, tomato, etc can do.
Alternative sambar can also work.
oh is it , gr8 will do that
Millets and rava containing preparations can also be tried.
Drink good amount of water to complete breakfast.
ok, that is easy
If you take coffee/tea at work, take butter milk or green tea. This should preferably be at around 10-11 Am.
Lunch should contain a balanced diet containing less of rice preparation.
1-2 roti, vegetables, not more than 1 cup of rice, lentil/sambar, curd can form your lunch.
Vegetable and fruit salads can be taken.
Ice cream and deserts can contain plenty of calories. Restrict them to lower amounts.
i never have them
Evening time you can have tea / milk / green tean with reduced sugar. You can add honey instead of sugars with snacks like high fibre biscuits or peanuts.
Alternatively a fruit can be added.
Dinner should be very light.
2 roti, lentil, home made soup, salads, warm milk, a bowl of fruit can be part of your dinner.
If you are non vegetarian, you can include chicken or fish.
oh , gr8, believe me , i eat very less than this
whatever diet you have suggested , i follow it in my daily routine
Restrict the quantity of pickes an, chocolate, cake brownies, potato chips, ice cream, fizzy drinks, etc.
i never have that
i never have oily food , food containing more fats
Let your day be made of plenty of fruits. Fruits asuch as avocado, banana can can contain high calories. Restrict them.
Drink atleast 8-10 glasses of water.
Exchange sugar with honey or sugar free products.
Along with this exercise, exercising alteast for 20 minutes (5 days a week) will help.
Exercise should contain cardioexercise such as brisk walking, jogging, cycling, swimming or threadmill.
This schedule when followed religiously should lower your weight by 3 months.
from last two months am doing cardio exceicise
These tips and a strict personalized diet plan prepared by a dietician can help maintaining this schedule.
It is good to know that you been exercising.
Along with a good diet, I do not see any reasons why you shouldn't lose weight.
I would only urge you to be strict with that.
Hope it is clear to you.
Do you have any queries?
ok sir , Thank you so much
i will maintain the dite you have given and excercise regularly
It was nice interacting with you
ok, will log out now
He/she can help you prepare a personalised diet regimen for 7 days a week.
That can help you further.
Hope I have answered all your queries.
Thanks for consulting me.
Bye for now.
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