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Diet plan and exercises to reduce weight - Online Doctor Chats

Date : 13-Jan-2012
User rating for this question
Excellent Posted in: Diet Plans
Answered by

General & Family Physician
Practicing since : 2005
Answered : 2307 Questions
User :   Hi
Doctor :   hi
Doctor :   how can I help you?
User :   i am looking out for diet plan
User :   i need to reduce close to 15 kgs
User :   pls suggest
Doctor :   I will help you in this
Doctor :   Can I ask you a few relevant questions?
User :   pls
Doctor :   Can you tell me you age/ height/ wt/ location/ marital status?

User :   age-27 year
User :   married
User :   height 5.9
User :   weight 90kg
User :   location bangalore
User :   married 3 months back
Doctor :   ok

Doctor :   thanks for the info
Doctor :   Ideal weight is 66-70
Doctor :   as per your height
Doctor :   but as I said that is ideal
Doctor :   Your BMI is 29 (body mas index)
Doctor :   which falls in obese category
User :   s

User :   so what am i suppose to do
Doctor :   ok
Doctor :   Can I know your current diet in detail
Doctor :   Which will be in terms of
Doctor :   1. Number of meals/ snacks per day
Doctor :   2. Quantity in each
Doctor :   3.composition of each meal snack?
User :   i am having noramal meals
User :   breakfast around 10am or else skip
User :   afternoon i have lunch (sometime rice or else chappati)
User :   tea thrice a day
User :   night dry chappati
User :   as of now i am not in diet
Doctor :   First thing
Doctor :   It is never advisable to skip any meal
Doctor :   The reason being that it creates craving for food
Doctor :   and sometimes binge eating
Doctor :   which will be counter-productive
User :   k
Doctor :   So you must take every meal without fail
Doctor :   include a snack in the evning
Doctor :   and another between breakfast and dinner
Doctor :   oops
Doctor :   between breakfast and lunch
User :   k
User :   few people advice to have less intakes
Doctor :   yes
Doctor :   very true
Doctor :   it is better to have meals at correct timings
Doctor :   and in medium quantities
User :   k

Doctor :   and it is also advisable to have roasted snacks instead of starchy and fried snacks
User :   should i stop eating non veg
Doctor :   In your case, since you have to lose weight
Doctor :   it is better to have fruit salads instead of any fried snacks
User :   k
Doctor :   fruits also give you th requsite fibre and anti-oxidants
User :   doctor what about exersice
Doctor :   One more thing
Doctor :   can you also mention if you are Veg or Non-Veg?
User :   non veg
Doctor :   ok
Doctor :   Can you also mention the number of non-veg servings per week?

Doctor :   I mean how many times do you have non-beg per week?
Doctor :   *non-veg, I meant
User :   i have twice a week
Doctor :   ok
Doctor :   ok to address a few of your earlier queries
Doctor :   Anything should be consumed in moderation
Doctor :   So consumption of meat is not harmful as long as you have the right meat in right quantities
Doctor :   better to have fish
Doctor :   if not fish, then chicken
User :   k
Doctor :   and last preference to mutton
User :   i have only chicken
Doctor :   Have a medium serving once per week
Doctor :   better to switch to fish if you like it
User :   k
User :   what abt excercise
Doctor :   Regarding exercise
Doctor :   Can you also tell me about your daily activity
Doctor :   in terms of number of hours spent in different activities in a day
User :   initally i was going for gym
User :   after i left i puton 5kg
User :   as of now i go for a walk but not regularly
Doctor :   Can you tell me the duration of walk
Doctor :   and also the number of times you go walking per week?
User :   1/2 hour
User :   3 times
Doctor :   going by your activity index
Doctor :   you fall in the light or no activity category
Doctor :   You should increase your activity level and also make it more regular
User :   k
Doctor :   You should concentrate on light activities to start with and make them more regular
User :   like
Doctor :   after that you should concentrate on moderate and heavy activity
Doctor :   Moderate activities include a brisk walk
User :   k
User :   other than walking do you suggest in joing gym
User :   or any other activities
Doctor :   brisk walk means greater movement of your hands while walking for atleast 30 minutes
Doctor :   This should include some side to side movement of your stomach
Doctor :   with some sweating involved
Doctor :   You can also look at activities like swimming
Doctor :   dancing (if you prefer)
User :   k
Doctor :   or any games like
badminton or basket-ball
Doctor :   They will quite good for you
User :   k
Doctor :   This is going to be difficult for a person with your schedule
Doctor :   One good suggestion would be to get activity partners
Doctor :   which will include people in your apartment complex
Doctor :   who can accompany you in these activities
Doctor :   this creates a positive environment for sustaingin habits
Doctor :   Do you follow?
User :   if i do abv mentioned activites on regular basis how much kg will i reduce
Doctor :   yes
User :   s i followd ur instruction, my husband will support me
Doctor :   i will explain you in detail regarding that
Doctor :   if you will lose 7000 calories then you will lose one Kg

User :   oh

Doctor :   according to your height and weight you will need atleast 2400 calories per day

Doctor :   so you can plan your diet such that
User :   fine
Doctor :   your calorie intake is around 1600-1800 calories per day
Doctor :   also you will have to do a moderate activity
Doctor :   that i mentioned you for at least 5 hours a week
Doctor :   and some heavy activity
User :   s i will start doing it
Doctor :   for atleast 3 hours a week
User :   k
Doctor :   heavy activity can be in form of running
Doctor :   or some cardio exercises in gym
Doctor :   during which you cannot speak
User :   k
User :   one more question doctor
Doctor :   plz proceed
User :   now a daysi am having joint pain in my nees
User :   is that coz of over weight
Doctor :   it may be due to the weight
Doctor :   as your age is only 27 years
Doctor :   in my opinion you can start with the tips
Doctor :   and lets see that if the pain frequency reduces or not
User :   i am loosing my coinfidence coz of my weight

Doctor :   dont be worried
Doctor :   obesity is difficult to recover but if you are conscious and you are counting your calories
Doctor :   then in few months you can lose good amount of weight
Doctor :   i will tell you some low calorie foods
User :   k
Doctor :   like
Doctor :   wholemeal flour, brown bread, porridge oats, cereals, whole grain rice and pasta
Doctor :   baked potatoes
Doctor :   dry beans
Doctor :   dry fruits
Doctor :   all fruits and green leafy vegetables
Doctor :   walnuts
Doctor :   all whit fish
Doctor :   *white
Doctor :   skimmed milf and low fat yoghurt
Doctor :   egg white
User :   k
Doctor :   cottager or curd cheese
Doctor :   juices
User :   i need to drink only skimmed milk only
Doctor :   these are the foods which you can eat
Doctor :   yes
Doctor :   only skimmed milk
User :   thanx
User :   a lot
Doctor :   am i able to clear all your doubts?
User :   s

Doctor :   plz fill the feefback form
User :   i have give my feed back

User :   if i have any queries will chat with u
Doctor :   Is there any thing else I can help you with?
Doctor :   yes
Doctor :   plz most welcome
Doctor :   Thanks for consulting HealthcareMagic. Bye for now. Please refer your friends to our service.
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