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Need to reduce weight. What should i need to do? - Online Doctor Chats

Date : 19-Mar-2013
User rating for this question
Very Good Posted in: Weight & Lifestyle
Answered by

General & Family Physician
Practicing since : 2005
Answered : 2408 Questions
User:Hi Dr
User:i need to reduce my weight
Doctor:May i know your current weight and height ?
User:is it exercise is good enough for it ?
User:Weight: 82
User:Hegiht: 5.6
Doctor:you seem to have a BMI of 29.18, which is overweight
User:what should i need to do now
Doctor:the ideal weight for you would be about 65 to 70 kilos
Doctor:first and foremost, you will need to have a change in your lifestyle
Doctor:you will need a bit of time management as well to include some additional time for physical activity in the form of working out in the gym
Doctor:or as running or jogging in a park,
Doctor:try to include about 45 mins - 1 hr daily with at least about 5-10 kms per day
Doctor:if u work out in a gym, it will give you a goal oriented workout
Doctor:you can check the no of calories you have burnt
Doctor:to burn about 400 gms of fat, you will need to burn about 3000 calories
Doctor:so to lose about 12 kilos, consider you will have to burn about 0000 calories roughly
Doctor:so , you will need to plan it accordinglu
Doctor:this is definitely possible, keeping it a goal for 3-6 months time
Doctor:say, that you can plan to lose about 2-3 kilos a month , by working out 45 mins daily for 5-6 days a week
User:can you please suggest in food items what i need to follow
Doctor:so , in 6 months time, you can definitely come to a good weight of about under 70 kilos
Doctor:the best way to handle this, is via a low fat diet and a low carb diet
Doctor:for breakfast try to eat 1 cup of oatmeal, or 1 sandwich
Doctor:you can also have 1 servings of a fruit salad or 1 medium sized banana
Doctor:In terms of indian dishes, you can keep it as 1-2 dosas or 1-2 chapathis cooked with less oil
Doctor:Always eat plenty of fruits and vegetables--they are low in calories and fat.
Doctor:When cooking with oils, you should use olive and canola oils, which are particularly high in monounsaturated fats or vegetable oil, which is high in polyunsaturated fats
Doctor:Use whole grain foods instead of foods containing white flour.
Doctor:With respect to dinner, having 1-2 servings of rice with dhal or curry can be helpful
Doctor:try to avoid sweets, and junk foods like pizza, icecreams, etc as they are XXXXXXX in calories and will not help in losing weight
Doctor:yes, you can have them, once in a week, so that life should not appear monotonous
Doctor:or in case you have it, you should cut down other eatables
Doctor:in total, the calorie intake should be about 2000 calories per day, and you should try to burn about 600 to 900 calories in one day via exercise
Doctor:taking a low calorie diet may be counter productive as it can affect your daily routine and daily work routine
Doctor:have u followed my suggestions ?
User:yes sure
User:shall i take alcohol once in a week
User:is it good?
Doctor:TAKING Alcohol is like takig more calories
Doctor:and may be counter productive in ur weight loss
Doctor:yes, you can drink, responsibly
User:ok, Thanks Dr
Doctor:say, 150 ml to 300 ml of beer can be taken which will give about 80 calories per 100 ml
Doctor:so u need to exercise more, and cut down other stuff
Doctor:the idea is calorie count and being steady in your goal
Doctor:but binge drinking and hard liquor is not good
Doctor:avoid spirits like whisky, etc on a regular basis
Doctor:you can have it occasionally, say once a month that too in limited amounts
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