Want to reduce weight. Weight loss tips? - Online Doctor Chats
This is XXXXXXX
I am 32yrs old
how are you?
am good Doctor
but I want to reduce my weight and get slim
what is your weight and height?
Weight is 75 kgs and height 5'8
I think we should be looking at a weight of around 68-69 kg, XXXXXXX
As of now, there are 2 things that your need to do
Exercise and dietary modification
I want you to exercise atleast 50 minutes 5 times a week
This would be walking, jogging, running, skipping, swimming
whatever you like
does that work for you?
Will do that
Is there any other alternative for reducing the weight.... I mean regarding diet
I want you to eat 5-6 small meals in a day
The breakfast needs to be the heaviest meal and the dinner the lightest
every meal should be the size of a palm
Refined sugar, refined food like maida, junk, colas, oil are totally off the list
Per person in your house
You should be using about 1/2 kg oil
also, 5-6 servings of fruits and vegetables
so 2 cups of vegetables in lunch and dinner
and 2 fruits daily
I would get my dietitian to call you
she'll make a plan according to your lifestyle
Doctor, but me an employee, how can I manage to take the XXXXXXX meals that too 3-4 times in ofice hours
I'll tell you how
Are you married XXXXXXX?
have 1 year baby too
suppose you wake up at 7-8 am
yes I do
When you get up, have 1 fruit in 1 hour
of getting up
Then before you leave
1-2 cups poha/1 parantha/2 stuffed roti/2 idlis/2 bread slices +egg white omelette
Can this be done?
at 11 am
have 1 cup coffee with 2 XXXXXXX biscuits
at 1 pm-2 pm
have 2 rotis +dal+sabji+curd+salad
Can we do this?
having rice is lunch will not do Doc??
you can have 1-2 /wk
if you want, you can have brown rice
you'll have to make it at home and get it
So, avoiding rice will reduce my wieght
You dont like rotis or is there some other issue?
as it keeps you full for longer
Rice doesnt have as much fiber actually
but brown rice does
but brown rice doesnt taste very nice
I get food from home daily
My wife cooks roti for every break-fast and sometimes for dinner too, but as I am habituated to rice, am not having rotis
It isnt good XXXXXXX
try and reduce it
so start cutting it out from dinner
then after you get used to it
we'll start with the lunch
so as of now for you
1 -2 cups rice+dal+sabji+salad
then at 4 pm
what snacks do you get in office?
nothing Doc, we will have only tea
nothing is available also?
can you get something from home
like 2 pieces bread with some vegetables like a sandwich
or poha or upma or something
Then thats it
we can take this at 4 pm -6 pm
what time do you leave office?
its not fixed Doc, depending on work. Normal time is 6:30 to 7:30
and even at 10:00PM sometimes
Generally its between 6:30-7:30, right?
Then you're home by what time?
Then you can have dinner by 8:30
Along with the exercise
this plan should help you lose about 2-3 kg a month
Thnx Doc, will try this
Bye Doc....Thnx once again
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