Hi XXXXXXX

Thanks for posting your Query.

According to your height and weight, your Body Mass Index (BMI) is 37 kg/m, which is considered as Grade II Obesity. The normal range of BMI is from 18.5-24.9 kg/m.
Ideal body weight for your height should be from 53 kg to 58 kg. Initially you can have a target of losing half kilo in a week, which will aid in reducing 2 kg in a month.
Gradual reduction of weight will help not to regain the lost weight.
Weight reduction can be done through diet modifications and lifestyle changes. Your diet basically should be high in fiber, which includes complex carbohydrate XXXXXXX foods and also foods low in fat.
You can lose weight by making smart choices every day. To lose weight, you have to eat fewer calories, so it does not mean that you have to eat less food.
The key is to add the types of food that can keep you feeling satisfied and full, without gaining weight.

It would be good if you can give me more details of food which is consumed on a regular basis, so that I can help you with low-calorie substitutes.
Kindly give your routine eating pattern throughout the day, so that I can plan a diet chart for you with healthier choices.

Regards
Grace Abraham

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Hi,

Thanks for providing the additional details and I would like to make some changes with your routine eating pattern.

1. Since you are on medications for hypothyroid, your basal metabolic rate will be slow and hence weight reduction will take little more time than usual; but never lose heart.

2. Always have your thyroid medication in empty stomach which works well. May be after this, you can have a cup of coffee with splenda (1packet).
Breakfast can be heavy because it is the first meal of the day and it takes you throughout the day. You can have a bowl of muesli with skimmed milk without sugar/ honey with any fruit.
Mid-Morning can be a cup of XXXXXXX Tea without sugar/honey along with wheat biscuits or a glass of skimmed buttermilk.
Lunch can be a combination of rice and roti; however you need to restrict rice which is a simple carbohydrate and it can be easily converted to fat in the body. Try to have more vegetables - preferably XXXXXXX leafy vegetables - atleast twice weekly along with pulses; also include salads on a regular basis along with a glass of skimmed buttermilk instead of curd.
Evening can be a light snack like boiled corn or whole wheat sandwich – 2 slices or a half cup of sprouts or a mix fruit bowl.
Dinner should be very light and avoid any rice preparation during this time. You can have a roti or whole wheat bread with any vegetable preparation along with salad without any high calorie dressing like mayo/ cream sauce. You can also have a cup of clear vegetable soup, preferably home – made with more vegetables in it. Avoid soups which are ready to prepare.
Before going to bed, you can have a glass of skimmed milk without sugar.

3. Fruits like Banana, Seethapal, custard XXXXXXX avocado, watermelon, mango and all root vegetables (except radish, turnip, carrot) are to restricted in the diet.

4. There should be a gap of 1.5 - 2 hours of time intervals before you go to bed after dinner.

5. Keep yourself hydrated; take atleast 3-4 liters of water every day.

6. Along with diet modifications, a minimum of 45 minutes of physical activity for 6 days is recommended. Include “Warm –up’’ and “Cool-down’’ periods, before and after the exercise regimen. Forty-five minutes per day of moderate intensity physical activity provide many health benefits.

Hope you will try to follow the diet plan as recommended. Let me know if you have any issues with this diet regimen, we can discuss it further.

Regards
Grace Abraham

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Hi,

Thanks again for writing back.

For best results thyroid tablets are to be taken at the same time on empty stomach. This is because, different food interacts with thyroid tablets in different ways, thereby reducing both absorption and delaying the action. Hence while on thyroid supplements, thyroid hormone levels can be consistently maintained if they are taken on empty stomach.

However as you find it difficult on empty stomach, you can continue to take it after coffee. But you make sure you take them at almost the same time consistently. It may also be better to avoid other food (except coffee) before your thyroid medication.

In brief, if you are taking the thyroid medications consistently at the same time without fail, then you need not worry.

Hope this answers your query. Let me know if there are other concerns.

Regards

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