Brief Answer:
Need to follow regular physical exercises and diet restrictions.

Detailed Answer:
Hi,

Thanks for the query.

I understand from your query that you need to lose weight. From your height and weight mentioned, your BMI would be 30.2 which comes in obese category and you need to loose around 15 to 20 kgs to come under normal weight range.

Basically, it's a very simple process to follow in theory.. but certainly difficult in practice.

A good well balanced low calorie diet is your first step. One that cuts out the unnecessary snacking and eating out (restaurant food is designed to be tasty, not healthy). Our Dietitians here can help you with that. Just ask them to make you a weight loss diet chart and they will help you.

The second thing is exercise. A combination of Cardio exercise and focused muscle building is important, but you should concentrate in Cardio. Join a good gym or seek the help of a physical therapist and you will have the help you need to make an exercise plan that you can stick to.

The key is to make a schedule that you can STICK to in the long run.

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Brief Answer:
Quit Alcohol and follow walking regularly.

Detailed Answer:
Hi,

Thanks for the follow up.

I would suggest you to quit alcohol and follow regular walking. You can discuss with the physical trainer in the fitness center regarding your injury and they would plan accordingly. You can also go for regular walking and diet restrictions.

Regarding gynecomastia, it can found due to many causes like medications, hormonal imbalance or being overweight. In your case, it might be due to overweight. You can go for liposuction surgery where the excess fat would be removed from the area, only for cosmetic purpose.

Hope this answers your query.

Regards.

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