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Simple exercises and diet plan 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 : 2408 Questions
User :   good afternoon doctor
Doctor :   hi
Doctor :   how can i help u
Doctor :   good afternoon XXXXXXXX
User :   i am female, 34 year old mother , 5 ft tall and 57 kgs
Doctor :   please proceed with your Query
User :   i use a sircuit gym 5-6 days a week
User :   circuit gym...
Doctor :   ok
User :   my issue is that i have plateaued at 57kgs from the past 3 months
User :   i am a veggie 5 days a week
Doctor :   ok
User :   my diet: Bkfast: oats lunch: 3 chapaties + veggies or rice curd and picke
Doctor :   as per your ht and wt
Doctor :   your body mass index is 25
Doctor :   which is under obese catergory
Doctor :   your ideal wt is 50.5 54.5 kgs
Doctor :   50.5- 54.5 kgs
User :   what could i be doing wrong
Doctor :   let me ask yu few Q

User :   k
Doctor :   is there any family history of obesity

User :   no
Doctor :   or high cholesterol levels
Doctor :   ok
User :   obesesity as defined in BMI- I would not know
User :   no cholestrol
Doctor :   yes its defined- BMI
Doctor :   body mass index
Doctor :   normal is upto 22
User :   no im not sure of family obesity history
Doctor :   obesity is 25- 30
Doctor :   ok
Doctor :   i will ask u to do a simple exercise
Doctor :   now
User :   ok
Doctor :   with your left thumb and index finger try to encircle the right wrist thats watch area
Doctor :   are yu able to touch the 2 fingers
User :   ye
User :   yes
User :   till the thumb joint
Doctor :   or there is a gap btw the fingers
User :   not at all
User :   my forefinger touches the joint mark in the thumb
Doctor :   with tumb and index finger try to make a circle o
User :   done
Doctor :   of the right wrist only with this 2 fingers
User :   yep
User :   dne
Doctor :   are yu able to approximate this fingers
User :   yes
User :   approximate as in?
Doctor :   touch the two fingers
User :   yes easily
Doctor :   then not to worry
User :   my wrist is v thin :-)
Doctor :   yu can easily loose the wt
User :   arounf 3- 1/2 inches around
Doctor :   this means the chance of fat deposition is less
Doctor :   yu can loose the wt
Doctor :   regarding diet
Doctor :   i will advice yu few tips to reduce the wt
User :   please...
Doctor :   1. breakfast
Doctor :   early morning can have a cup of coffee or tea with 2-3 XXXXXXXX biscuits
Doctor :   and a friut juice
Doctor :   avoid good day or other cheesy biscuits
Doctor :   as they contain more fat
User :   ok...please go on
Doctor :   for break fast take 2 idli or dosa or chapathi
Doctor :   with curry which contains less oil and more veg
Doctor :   and green leafy veg
User :   i usually have i glass of oats
User :   milk and no sugar
Doctor :   ok

Doctor :   glass of oats is good
User :   or ragi ganji
Doctor :   but the milk contains more fat
Doctor :   so use skimmed milk
Doctor :   or milk in diluted form
User :   ok
Doctor :   yu can also add 2-3 chopped fruits
Doctor :   to it like banana, grapes, or cherry

Doctor :   not more 2-3
Doctor :   avoid cheese, thick curd, butter, panner
Doctor :   fried items and more spicy and oily items
Doctor :   u can use olive oil instead of sunflower oil
Doctor :   as olive oil contains less saturated fat
Doctor :   its good for health
Doctor :   2. meals
Doctor :   take 1.5 chapathi, a cup of rice, sambhar or dal
Doctor :   and curd in diluted form
Doctor :   atleast 2 vegetables neeeded
Doctor :   hi are yu there
User :   yes
User :   please go on
Doctor :   ok
Doctor :   this is for afternoon
Doctor :   in the evening has a fresh fruit juice with 2-3 biscuits
User :   coffee?
User :   pls
Doctor :   if yu take fruit juice inthe morning
Doctor :   then yu can take coffee in the evening
User :   i need 2 coffes min a day
User :   morn and evening... if not develop headache
User :   maigrains
Doctor :   avoid bajji, chips, gobi and other fried items
Doctor :   ok
Doctor :   2 small cup of coffeee is ok
User :   thnx :-)
Doctor :   but the need of fruit juice or chopped fruits is must
Doctor :   atleast once in day for 5 days
Doctor :   next is dinner
Doctor :   wat do yu prefer
Doctor :   break fast type or rice type
User :   other than mangoes in mango season
User :   ok... actually barely any fruit consumption
User :   no rice
User :   i dont like roce
Doctor :   yes grapes, papaya, water melon

Doctor :   ok
Doctor :   do yu like ragi
Doctor :   ragi ball
User :   only ragi ganji..
Doctor :   ok
Doctor :   u can take ragi gangii
Doctor :   and 2 chapathi in nite with a curry
User :   1 glass ragi ganji/oats not enough
User :   because that is my dinner most nights
Doctor :   and a veg salad like cucumber, coriander leaves, spinach, and other green leafy veg
Doctor :   yes yu can do that
User :   ok...
Doctor :   but have a practise of taking a veg salad
Doctor :   this is regarding the diet
Doctor :   now the most important thing is
Doctor :   yu need to BURN this food in the form of calories
User :   k
Doctor :   so that they are not stored in the form of fat
Doctor :   coming to exercises
Doctor :   there are 2 types
Doctor :   1. aerobic exercises
Doctor :   2. cadio exercises
Doctor :   both will help u to reduce the wt
User :   can i tell u what i do at the gym?
Doctor :   yes i will
User :   begins with 5 mins warmup on exercycle
Doctor :   it will reduce the bad cholestrol LDL type
User :   then there are 7 weight training machines and 9 exercise boards
Doctor :   and will increase HDL type chlolestrol
Doctor :   which is a good one
Doctor :   ok

User :   1 do 1.5 mins of aerobice/poweraerobics and 1.5 mins on the machines
Doctor :   do yu do tread mill exercise
User :   the toning chest/triceps/back biceps/abs and legs
Doctor :   thats good
User :   no treadmill only cycle
User :   i have been using this since jast june and started at 61 kgs
User :   now at 57 ,but now not dropping further
Doctor :   tread mill is very use full to reduce the wt
Doctor :   its better to do that
Doctor :   for 20 - 30 min
User :   they dont have the option
User :   but the inch loss is there
Doctor :   OK
User :   how significant is inch loss in terms of health?
Doctor :   then yu need to do brisk walking daily for 30- 45 min daily
Doctor :   for 5 days
Doctor :   brisk walking is to walk with little more speed than walking
Doctor :   do it on a plain surface
Doctor :   with movements of both the hands
User :   ok
Doctor :   this will really help u to burn your calories
Doctor :   and reduce the wt
Doctor :   for sat and sun yu need to do some yoga exercises
Doctor :   that will also help u to reduce the wt
Doctor :   did yu check your cholesterol levels
User :   yes had companu medical in feb
User :   it was normal according to the listing but i dnt remember the exact figs
Doctor :   was it normal
Doctor :   ok
Doctor :   with this diet practise and exercise
Doctor :   yu will reduce the wt
Doctor :   i will assure yu
User :   i also gain around 2 kgs during PMS
Doctor :   not to worry
Doctor :   during the menstrual cycles
User :   yes
Doctor :   thats normal
Doctor :   can i ask few Q
User :   pls
Doctor :   are your cylcles regular
Doctor :   how many days do yu bleed
User :   used to be regular 28 days
Doctor :   how many pads do yu change per day
Doctor :   ok
User :   now it is 30 days and earlier it was 2-3 days now it is 5- 6 days
User :   usually abt 6 pads on day 1
Doctor :   ok
Doctor :   do yu have clots
User :   yes
Doctor :   or whit discharge
User :   day 1 only
Doctor :   low back ache
Doctor :   nausea or vomoting
User :   no discharge unless on ovulation days
Doctor :   do yu feel tired and irritated during the cycles
Doctor :   ok
User :   low back pain, breast pain, headache
Doctor :   are u on any pills
User :   all will go within 2 hrs of period starting
User :   no pills
Doctor :   like oral contraceptive pills used before or earlier
User :   very irritated, depressed
Doctor :   ok
User :   only fr about 3 months when i got married ... 2002
Doctor :   your cycles are heavy
User :   after that no pills- maigrains
Doctor :   yes migraine is a contraindication
Doctor :   yes yu are correct
Doctor :   its menorrhagia
Doctor :   even in days also in amount
Doctor :   do yu have any skin changes
Doctor :   like darkening of skin over the fore arm
Doctor :   easy tiredness
Doctor :   constipatin
Doctor :   constipation
Doctor :   hi are yu there
Doctor :   please proceed
Doctor :   heloooo
User :   sorry
Doctor :   its ok
Doctor :   proceed
User :   pimples, facial skin darkening, body odour increase
Doctor :   ok
User :   and tiredness
Doctor :   easy morning tiredness
Doctor :   ok
Doctor :   any thyroid problem in the family
User :   my dad has a thyroid issue
Doctor :   its better to get thyroid test like T3, T4, TSH
Doctor :   and blood counts and HB levels
User :   hb is at 10
Doctor :   HYPOTHYROIDISM can cause this symptoms
Doctor :   hb levels are less
User :   =
Doctor :   have yu done a thyroid test
User :   not specifically
Doctor :   normal HB is 12- 13 mg/dl
Doctor :   yu need this very much
Doctor :   symptoms go for the favor of thyroid problem
Doctor :   like over wt, skin changes, tiredness, menstral cycle problem
User :   if i do have a thyroid issue... can it be controlled with medication alone
Doctor :   even the family history
its better to get the test as early as possible
User :   and with no side effects
Doctor :   yes it can be controlled by only on
User :   when i had consulted a doc earlier she said it is PMS
Doctor :   medications with no side effects
User :   and thyroid not required
Doctor :   yes PMS can be associated with thyroid
Doctor :   issues
Doctor :   is that ok
Doctor :   please fill the feed back form
Doctor :   is there any thing else i can help u with
User :   no... thank u
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