Sign-in to Ask A Doctor - 24x7
OR
Sign in with Google
How To Reduce Weight?
Question: Dear Doctor...Am now 72kgs and my height is 5'1"....Want to reduce by 12kgs...Would request for a diet chart(what to eat/not to)...I usually have Oats in Morning; Wheat Dosa in Noon; Snacks in evening; Normal tiffin in Night.
Brief Answer:
further information needed
Detailed Answer:
Hi, thanks for posting the concern in HCM.
The information provided by you is good, but some more information are needed.
Firstly, what are your waist and hip circumferences?
Secondly, do you have any regular medication?
Thirdly, do you have any history of diabetes , hypertension, thyroid disease etc.
If you have not checked your fasting TSH level, HbA1c in last 6 months, you need to check them and report.
Now, regarding the appropriate weight, I think you should lose 17kg because for Asian, the cut off level of BMI is 23 not 25.
Now, for the time being I would like to advice you the following -
1. Avoid empty stomach more than 4hrs in daytime
2. Regular exercise for 1hr.
3. Avoid carbonated beverages and spices.
4. Salt restriction to not more than 5g/day
5. Oil restriction to not more than 2 tablespoons /day.
For further information, please write back.
Regards
further information needed
Detailed Answer:
Hi, thanks for posting the concern in HCM.
The information provided by you is good, but some more information are needed.
Firstly, what are your waist and hip circumferences?
Secondly, do you have any regular medication?
Thirdly, do you have any history of diabetes , hypertension, thyroid disease etc.
If you have not checked your fasting TSH level, HbA1c in last 6 months, you need to check them and report.
Now, regarding the appropriate weight, I think you should lose 17kg because for Asian, the cut off level of BMI is 23 not 25.
Now, for the time being I would like to advice you the following -
1. Avoid empty stomach more than 4hrs in daytime
2. Regular exercise for 1hr.
3. Avoid carbonated beverages and spices.
4. Salt restriction to not more than 5g/day
5. Oil restriction to not more than 2 tablespoons /day.
For further information, please write back.
Regards
Above answer was peer-reviewed by :
Dr. Bhagyalaxmi Nalaparaju
Thanks…
Would like to know to reduce weight what to eat and what to avoid (in fruits/vegetables/sprouts/snacks etc…)
Would like to know to reduce weight what to eat and what to avoid (in fruits/vegetables/sprouts/snacks etc…)
Brief Answer:
General dietary advice below
Detailed Answer:
Hi, I shall definitely try to provide you a general dietary advice to lose weight. A personalised advice mentioning the actual quantity of food and nutrients won't be possible because you haven't answered my queries and also didn't provide any anthropometric data.
My recommendations are -
1. Avoid fasting for more than 4hrs during daytime.
2. Plenty of oral fluid, preferably 3 lit/day.
3. Salt restriction to less than 5 gm./day.
4. Oil restriction upto 2 tablespoons/day.
5. High fibre diet.
6. Green leafy vegetables, vegetables containing fibres and roots and tubers should be distributed in equal proportion in meals. Complex carbohydrate should be consumed instead of refined carbohydrates.
7. If you are non-vegetarian, I would say animal proteins are very important for your body. For vegetarians, caution should be taken to avoid vitamin B complex deficiency.
8. Carbonated beverages, spices, alcohol should be avoided.
9. Everyday 100 gm of fruit can be taken.
10. Alongwith the dietary recommendations, you should also perform daily exercise or yoga for at least 1 hour. If you have central obesity, exercises will be different. Therefore, information regarding waist and hip circumferences are very important.
11. Regarding distribution of diet, breakfast >lunch>dinner. Avoid bulky dinner and have dinner early and at least 2hr before going to sleep.
To get a personalised advice, please write back with the information mentioned in my previous thread.
If you find this answer helpful, please close the thread and rate my answer.
Regards.
Dr Kaushik Sarkar
General dietary advice below
Detailed Answer:
Hi, I shall definitely try to provide you a general dietary advice to lose weight. A personalised advice mentioning the actual quantity of food and nutrients won't be possible because you haven't answered my queries and also didn't provide any anthropometric data.
My recommendations are -
1. Avoid fasting for more than 4hrs during daytime.
2. Plenty of oral fluid, preferably 3 lit/day.
3. Salt restriction to less than 5 gm./day.
4. Oil restriction upto 2 tablespoons/day.
5. High fibre diet.
6. Green leafy vegetables, vegetables containing fibres and roots and tubers should be distributed in equal proportion in meals. Complex carbohydrate should be consumed instead of refined carbohydrates.
7. If you are non-vegetarian, I would say animal proteins are very important for your body. For vegetarians, caution should be taken to avoid vitamin B complex deficiency.
8. Carbonated beverages, spices, alcohol should be avoided.
9. Everyday 100 gm of fruit can be taken.
10. Alongwith the dietary recommendations, you should also perform daily exercise or yoga for at least 1 hour. If you have central obesity, exercises will be different. Therefore, information regarding waist and hip circumferences are very important.
11. Regarding distribution of diet, breakfast >lunch>dinner. Avoid bulky dinner and have dinner early and at least 2hr before going to sleep.
To get a personalised advice, please write back with the information mentioned in my previous thread.
If you find this answer helpful, please close the thread and rate my answer.
Regards.
Dr Kaushik Sarkar
Above answer was peer-reviewed by :
Dr. Ashwin Bhandari
Answered by
Get personalised answers from verified doctor in minutes across 80+ specialties
