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Exercise and diet schedule for weight loss - 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 : 2287 Questions
Doctor :   Hi
User :   Hi
Doctor :   Iam.Dr.XXX
User :   I am trying to reduce my weight for some time, but I havent been able to adher to any exercise/walking routine
Doctor :   PLease post your medical query
Doctor :   May i know your height weight and age?
User :   I am 28 years old, 5 ft. 9 inch tall, with weight of roughly 75 kgs
Doctor :   ok
Doctor :   as per your
Doctor :   BMI
Doctor :   you are at the extreme
Doctor :   of normal
Doctor :   if you again increase your weight
User :   while I am aware that I have gained weight more than the ideal BMI, my work routine / lifestyle does not provide me the enthusiasm to consciously reduce weight
Doctor :   you will go to overweight cateogry
Doctor :   ok
Doctor :   Are you in any exercise program?
User :   no, I usually follow work schedule of 9.30 am to 9.30 pm
Doctor :   ok
Doctor :   Do you smoke or drink?
User :   I dont smoke , nor do I drink
User :   I am vegeterian
Doctor :   Do you consume junk foods alot?
Doctor :   ok good
Doctor :   so what time you wake up daily?
User :   I rarely consume junk foods - usually have home food for lunch and dinner
User :   I usually wake up between 7.30 to 8 am
Doctor :   you can start your day at 6 am
Doctor :   with a glass of lukewarm water with either honey or lime in it
User :   yeah, I need to wake up at 6am - this may allow me the morning exercise regime such as walking/jogging, but the current habit is hard to break
Doctor :   go for a 30 min brisk walking
User :   ok
Doctor :   waving you hands by the side
User :   how does the lukewarm water help in the morning ?
Doctor :   Take 10-15 glasses of water a day
Doctor :   ok
Doctor :   it helps to clear your intestines and aids in digestion
User :   ok
Doctor :   use only skimmed milk
Doctor :   what you usually take for breakfast?
User :   is that because skimmed milk is low on fat ?
Doctor :   yes
User :   I usually have a quarter apple, poha (or any non-oily snack) and glass of milk for breakfast
Doctor :   ok
Doctor :   try to use skimmed milk
Doctor :   Green tea is one of the popular home remedies for weight loss. Drink three cups of green tea to deal with the extra weight. It is an ultimate fat burner.
User :   ok
Doctor :   Minimize your carbohydrate intake. Avoid rice and potatoes. Wheat, barley and maize are ideal substitutes for rice in people who has weight problems.
Doctor :   Also do not consume oily and fatty substances like clarified butter, butter and sweet potato.
User :   ok
Doctor :   Cabbage is a negative calorie food that helps in burning body fat. You can take cabbage as a salad or added to other food.
Doctor :   Vegetables and fruits (avoid banana and cheeku) are low calorie foods, therefore, eating more of them will help in weight loss.
User :   should I avoid consumption of rice at dinner time ?
Doctor :   yes very much
User :   my lunch is a balanced diet - 3 rotis (phulkas), 2 vegetables, rice and dal
Doctor :   take fruits or salads in the night
Doctor :   ok good
Doctor :   the problem is that you are not doing any physical exercise
Doctor :   daily exercise is a must to keep you fit
User :   yeah, thats very much the heart of the problem - the diet I have is not very fat-inducive
Doctor :   aerobic exercise help you lose weight fast
Doctor :   anaerobic exercises help you build muscles
User :   what are anaerobic exercises?
Doctor :   i mean weight lifting exercises were you breath less
Doctor :   The most common cause of weight gain is consuming too much fat and not doing enough exercise to burn off the excess calories
Doctor :   One of the best ways to promote weight loss is by becoming active and exercising for at least 30 minutes per day
Doctor :   Brisk walking, jogging, biking, or using indoor machines such as elliptical bikes are excellent ways to burn off excess calories.
Doctor :   Adding some weight training to your exercise routine is also highly recommended
Doctor :   since increasing muscle mass helps to increase our metabolism, which allows us to burn more calories while we are at rest
Doctor :   Regular exercise also helps to reduce stress and depression, which are both common causes of weight gain.
Doctor :   regular exercises release more endorphins in the body which are mood elevators
User :   doctor, thanks for your time and advice. I am being urged by family on the same line of action as you suggested
User :   probably, its just time for me to implement all these advices
Doctor :   The easiest and effective remedy to fight obesity would be to have 10 grams of honey, along with a glass of warm water. Consume this in the morning, on an empty stomach.
Doctor :   oK TRY THESE
Doctor :   YOU will have wonderful results soon
User :   thanks doctor, I will work towards these suggestions
User :   bye
Doctor :   What you need is some motivation to get in to aroutine
Doctor :   Bye...
Doctor :   Thanks for consulting...........
Doctor :   Take care...........
User :   thank you
Doctor :   Bye...
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