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