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Diet and exercises regime for losing weight - Online Doctor Chats

Date : 21-Feb-2012
User rating for this question
Very Good Posted in: Weight Loss
Answered by

General & Family Physician
Practicing since : 2005
Answered : 2278 Questions
User :   hi
User :   I wanted to get advice on doing a daily calorie intake plan for weight loss
Doctor :   Hi
Doctor :   May i know your age?
Doctor :   Do you have any exercise program right now?
Doctor :   What is your current weight and height?
User :   I am 37 yrs old and I have one on-going exercise which is cycling. I cycle for around 32 km per day at least 4 days a week. I am 94 kg and 5' 6". The cycling is going on for over a year now.
Doctor :   ok
Doctor :   So as per your BMI
Doctor :   INDEX
Doctor :   You fall into obese cateogry
User :   I am aware of that
Doctor :   your ideal weight should be around 80 kg
Doctor :   ok
Doctor :   What i can suggest you now is to stick to a daily exercise and diet plan
Doctor :   You can start your day
Doctor :   waking up at 6am in the morning
Doctor :   take 1-2 glasses of lukewarm water with either honey
Doctor :   or lemon in it
Doctor :   Go then for a brisk walk or jogging for
Doctor :   minimum 30 minutes
User :   I wake up by 5:30 AM
Doctor :   Take only skimmed milk daily
Doctor :   good
Doctor :   sos you can adjust with your timing
User :   and I cycle from 6:45 AM - 7:30 AM - a commute of 16 km on my cycle daily
Doctor :   thats good
User :   the water thing
Doctor :   so you may alter your diet intake
User :   do I mix both honey and lemon or both?
Doctor :   only one
User :   I actually have warm water plain - first thing in the morning
User :   oh, OK.
Doctor :   you can use it alternatively
Doctor :   ok good
Doctor :   use only skimmed milk
User :   since I cycle at around 20 kmph for 45 min, it is a substitute for jogging for 30 min?
Doctor :   Take minimum 10-15 glasses of water a day
User :   I do that too
Doctor :   yes sure
User :   I have actually around 6-7 litres
User :   I guess...
Doctor :   what you have for breakfast?
Doctor :   ok continue that
User :   dosa, idli, upma, - regular fare
Doctor :   ok
Doctor :   Thats ok
User :   lunch I have veggie salad from the last 2 weeks
Doctor :   take maximum 4-5 idlis etc
Doctor :   ok
User :   Also - I am a teetotaler and am a strict vegetarian
Doctor :   Do you have this weight since when you were young?
Doctor :   ok
Doctor :   Have you started losing weight now?
User :   yes, I was born 4 kg and have been a fat kid
User :   I lost a lot of weight in my teens but regained it in the last 10 yrs
User :   I was OK till I turned 32
Doctor :   ok
User :   afterwards I got in to night shifts (though now I am in a day shift from the last 5 yrs) and put on a good 12-13 kg
Doctor :   sos you might take more time to lose weight
Doctor :   and that too you have to be on regular follow up too
User :   ok, Doc
Doctor :   Do you a take excess oily foods?
User :   May I know your name?
User :   No, I don't take oily foods
Doctor :   use sunflower or safflower oil
Doctor :   ok good
Doctor :   Iam.Dr.XXXXXX
User :   though occassionally have a papad or a vada
User :   Thanks, Dr. XXXXXX
Doctor :   use lots of fresh fruits and vegetables
User :   but not a fan of oily food or sweets
Doctor :   ok good
Doctor :   so i think you are almost in the right path
Doctor :   now
User :   I also have very little sugar (less than 1/2 tea spoon) in my coffee
Doctor :   so you will surely get benefited soon
Doctor :   ok
User :   I hope so
Doctor :   Do you have any history of thyroid disease?
User :   No. I have got my thyroid checked around 6-7 months back
User :   It was normal
Doctor :   ok
Doctor :   So be in the exercise and diet plan that you are doing now for sometime
User :   Though my heart rate is slow - at 65-66 beats per minute in sedentary state
Doctor :   you will get the results
User :   thanks
Doctor :   thats ok
User :   what else may I do?
Doctor :   it is normal
Doctor :   Always keep of the food you take
Doctor :   i mean keep check of
User :   sure, Doc
Doctor :   avoid excess food in the night
Doctor :   try taking salads only
Doctor :   in the night
Doctor :   as there is a say
Doctor :   take breakfast like a king
User :   Ok - I have normally 3 chapatis (without oil) and a small bowl of curd rice
Doctor :   lunch like a AAAAAAA
Doctor :   and supper like a beggar
User :   I know that
Doctor :   ok
Doctor :   good
User :   I don't seem to be able to cut the curd rice, somehow
User :   I need it
Doctor :   Try to reduce it to 2slowly
Doctor :   by adding more
Doctor :   vegetables
User :   it is a small bowl
User :   ok, will try
Doctor :   and salads
User :   I have ONLY salad for lunch
Doctor :   So even after following
Doctor :   all these if you dont get
User :   at least twice a week I have soup for dinner
User :   nothing else
Doctor :   benefiited later
Doctor :   then you might need
Doctor :   some medicines
Doctor :   like sibutramine etc
User :   ok, these major changes I have made is from the last one month...but not to say I was feasting earlier
Doctor :   which will reduce your fat absorption from intestine
User :   I want to see if I can make lifestyle change without resorting to medicines
Doctor :   ok
Doctor :   yes that is good
Doctor :   you will surely get beneffite
Doctor :   benefited
Doctor :   as you practice it longer
User :   I am worried if I'd develop dependency if I take medicines
Doctor :   and also since you were slightly obese
Doctor :   in childhood
Doctor :   it might take longer for you
User :   but if not, I'd like to get medical intervention to lose a few kilos and then sustain it with lifestyle choices
Doctor :   yes medicines will have
Doctor :   some dependency
User :   hmm
Doctor :   so always try to be natural
Doctor :   there are latest surgeries like tummy tuck
Doctor :   liposuction etc
Doctor :   and also
User :   no-no-no
Doctor :   gastric bypass surgeries
User :   I don't want to do anything like that
User :   no surgical intervention
Doctor :   which off course are the last resort
User :   I am not THAT bad ;-)
Doctor :   I am sure you will not
Doctor :   need taht
Doctor :   as you are already in good exercises
Doctor :   and diet control
User :   Well, thank you. I will continue this measured diet and exercise regimen
Doctor :   keep that going
Doctor :   since its only 1month
User :   sure
Doctor :   Thanks for consulting.....
User :   Thank you for your time
Doctor :   Nice talking to you
Doctor :   Bye for now....
User :   Nice talking to you too, bye.
Doctor :   Take care.....
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