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Diet chart and workout regime for weight loss - Online Doctor Chats

Date : 13-Jan-2012
User rating for this question
Very Good Posted in: Weight Loss
Answered by

General & Family Physician
Practicing since : 2004
Answered : 1725 Questions
User :   i am overweight wat should i do
Doctor :   hi
Doctor :  
ok
User :   i want to reduce 5 kgs
Doctor :  
lease provide your height and current weight
Doctor :  
please provide your age, gender and location
User :   5'5'' 77 kgs
User :   36 femalel
Doctor :  
please provide details of your activity index? are you mostly a sedentary worker or do you move around?
Doctor :  
ok
Doctor :  
you BMI is 29 which means you are on obese side and your ideal weight should be between 58-65 kgs .
User :   i go for walk 45 min in morning thn go to gym for 1/2 hour i workout...only afternoon i work at home thn evening again 45 min walk
Doctor :  
ok
Doctor :  
that is good enough
Doctor :  
have been a part of any weight loss program before?
Doctor :  
if yes what were the results?
User :   have 1 boiled egg for bf thn 1 roti with green veggie for lunch and just soup,dal or Dahi in the evening
User :   no
Doctor :   ok

Doctor :  
losing weight has two important aspects, the right diet and right exercises
User :   i use to be 87 kgs thn ran a lot on treadmill...lost 10lgs and now no energy to run
Doctor :   these two facets combined together with strict following of the diet chart can help you acheive your target weight loss
Doctor :  
over the next three months
Doctor :  
i see that you have discussed about weight loss and liposuction with one of our doctors earlier today
Doctor :  
do you want to go for a diet chart and fitness program?
Doctor :  
or do you want to try liposuctions?
Doctor :  
are you there?
Doctor :   are you there?
Doctor :  
I have to close the window as you are not responding. Please chat with our doctors 24/7 for medical queries.
Doctor :   hi
Doctor :  
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Doctor :  
how can i help you?
Doctor :  
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Doctor :  
please proceed with your medical query
Doctor :  
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Doctor :  
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Doctor :   Dear User. Please close this browser and log in from another browser in case you are finding difficulties in the live chat.
Doctor :   Are you back?
User :   hi
Doctor :  
How can I help you?
User :   sorry i had got disconnected when my previous session was going on
Doctor :  
Ok
Doctor :  
Please go ahead
User :   i am overweight and i need a diet and fitness regime tat i can follow daily
Doctor :  
Ok
Doctor :  
From the previous chat history I could see that you are following a fitness regimen
Doctor :  
and also diet by which you have lost quite a good number of kilos
Doctor :  
You have to know the fact that the initial weight loss is easy as you keep losing weight the weight loss becomes difficult
User :   but y stomach is still out so need to follow a stricter diet and fitness regimen
Doctor :  
so I guess you are currently on a 45 min endurance exercise twice a day
User :   ya i just walk in the garden
Doctor :  
Do you mean a park ?
User :   yes
Doctor :   OK
Doctor :  
Did you not start to jog for sometime in those 45 minutes?
User :   i did but sometimes i just dont have the stamina
Doctor :  
Break is important to regain the stamina
Doctor :  
Say you start on walk for 5 minutes, then jog for 2 minutes and then again walk for 5 min and jog again for 2 minutes
Doctor :  
This way you complete the day's exercise
Doctor :  
Increase the jog time by one minute per week
User :   ok
Doctor :  
eg next week, walk for 5 minutes and jog for 3 minutes
Doctor :  
and walk for 5 minutes and jog for 3 minutes
User :   ok
Doctor :  
continue this for entire week
Doctor :  
Next week increase the jog for 4 weeks
User :   ok wat about diet...suggest a diet i can follow
Doctor :  
What is the diet that you follow now?
Doctor :  
I shall check that and give if you need modifications
Doctor :  
The diet that you follow is what you comfortable in
Doctor :  
so modifying that is easier and you will be more comfortable rather than me suggesgting a new one and which might not be sumptous
Doctor :  
So please give your current diet
User :   ok let me tell u mu diet
User :   I have one cup of tea in morning along with a boiled egg for breakfast
User :   For lunch i have 1 roti and green veggies with dal
User :   evening i havea fruit
User :   night i have only soup or sometimes Daal with Veggies
User :   tats it
Doctor :  
ok
User :   wat modifications u suggest
Doctor :  
In the morning you can take warm water with 1 tsp of Honey
Doctor :  
at 6AM before exercise
User :   ok
Doctor :  
After exercise Breakfast, Egg with out yolk and fruit juice with out sugar
Doctor :  
any fruit juice is good
Doctor :  
At 10.30 AM, one fruit / kheera slices
Doctor :  
12.30 / 1PM lunch continue on the same
Doctor :   4 PM, Tea preferably no milk / skimmed milk

Doctor :  
Green Tea / Tulsi chai are also healthy
Doctor :  
You can rotate them each day so that you are not bored
Doctor :  
Dinner by 7 PM - Soup with salad
Doctor :  
Complete the meal by 7.30 and go to bed by 9PM
Doctor :  
It is good if you can complete before 7 PM
Doctor :  
Now choose only the vegetables and fruits which are dark in color and the ones you like the most
User :   ok
Doctor :  
Have you noted down?
User :   yes doc
Doctor :  
Maintain a food diary and Weight loss once in a week
User :   ok
Doctor :  
Food diary what is planned and what is actually taken
User :   ok
Doctor :  
Similarly exercise
User :   ok
Doctor :  
Review back after a month what has made enough changes in your diet, exercise and weight
User :   ok
Doctor :  
This book should make you understand the right things you wanted
Doctor :  
and goals acheived
User :   ok
Doctor :  
Follow this for a month and get back to me
User :   ok doc
Doctor :  
I am sure even though you may not lose great but atleast you will understand how to proceed
Doctor :  
from there
Doctor :  
You should accept the fact that after few kgs of weight loss the wt loss goals set are tougher as you set them in future.
User :   ok
Doctor :  
So determination and following them are more important
Doctor :  
instead of leaving them in between
User :   ok
Doctor :  
It may take 6 more months or one more year but finally every kg burnt will add up to your quality of life and the health quotient you acheive is immense
User :   ok thanks
Doctor :  
Please fill the feedback form say done when done.
Doctor :  
Thanks for consulting me. Bye for now.
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