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Suggest A Suitable Diet To Reduce Weight
Question: Please help me with a suitabel diet to reduce weigth
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Hello and welcome to Healthcare Magic. Thanks for your query.
I will certainly help you and advise you on a weight loss plan. Please provide your current weight and height...
Regards,
- Dr. Jonas Sundarakumar
I will certainly help you and advise you on a weight loss plan. Please provide your current weight and height...
Regards,
- Dr. Jonas Sundarakumar
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Age is 28
Height 169 cms
Weight 97 kg
Height 169 cms
Weight 97 kg
Hello again and thanks for your reply.
Firstly, let's see if your weight for your height is healthy or not.
BMI (Body Mass Index) is a widely accepted formula which is used to assess whether a person's weight for height is appropriate or not.
Your height: 169 cm
Your weight: 97 kg
Your Body Mass Index works out to 33.19, which indicates that you are Obese.
WHO(World Health Organisation) - BMI Classification:
18.5 to 24.99 Normal Weight
25 to 29.99 Overweight
30 or more Obesity
Now, that we are clear that you have Obesity, we need to see what steps you can take to control it. You have mentioned that you have hypothyroidism and recently had a baby. Both these can be contributing factors to your weight gain. After having a baby, your priorities would have changed and you would probably be having very little time for yourself. So, the first and the foremost thing to do is to PLAN your weight reduction programme properly.
Have a target to decide how much weight you want to lose. Overenthusiastic efforts initially and later on losing motivation will not help. Moreover, sudden excessive weight loss is also not good for your health. So, the first step is to set a healthy weight loss target.
The second step is planning your diet. Remember, diet control is not just about how much food you restrict, rather its about how many calories you cut down. Rather than merely reducing the quantity of your intake, try taking more proportions of low carbohydrate, high fibre foods and avoid the high calorie foods.
Vegetables — Avoid vegetables that have high carbohydrate content like potatoes, peas, corns, carrots, beetroot, etc) Take more of vegetables which have more water or fibre content like cauliflower, cucumber, beans, greens, pumpkin, etc.
Fruits — Choose watery fruits like oranges, sweetlime, watermelon and papaya. Avoid dense fruits like bananas, pears, apples, pineapple, dried fruits, etc.
Cereals - Take rice for only one meal a day and substitute it with chappatis, whole wheat bread, raggi, oats, etc.
Drinks - Take skimmed milk, buttermilk and lime juice. Avoid carbonated drinks, milk shakes and fruit juices (you can eat a portion of raw fruits everyday.
If you are a non-vegetarian, you can take more of fish and avoid red meat. Eat the white of the egg and avoid the yolk. Try to cook boiled or baked preparations and avoid XXXXXXX fried or oily preparations.
Strictly avoid fast foods, any XXXXXXX fried foods, sweet foods and carbonated drinks.
When eating, you can fill your plate with salads and vegetables, so that your stomach feels full and at the same time you don't end up taking more calories.
Follow a stricter timings for your meals and avoid time delays. Delaying your meals increases the stomach acid secretions, which will further increase your hunger levels and make you end up eating more than you intend. For example, you can follow a 'three meals and two snacks pattern' of diet. This way your intake will be more evenly spread out and you would this be avoiding overeating.
Stock your kitchen with healthy snacks like cereal / oat bars, etc., have a jar of lime juice in your fridge and clear out any sweets, chocolates or unhealthy snacks, so that whenever you have uncontrollable urges to eat inbetween, you'll have healthy alternatives.
Another important step in a successful weight loss program is exercise - this is quite often overlooked. So, make sure you set aside some time for yourself. For example, decide which part of the day you can dedicate to exercise. Then make a schedule of what time and how long you are going to exercise everyday. Simple aerobic exercises like brisk walking, cycling, skipping, etc. will not only help in reducing weight but also is good for the heart.
Finally, keep monitoring your progress regularly (for example, checking your weight every week). This will not only keep you in track in your weight loss plan, but will also prevent you from losing motivation. Moreover, once you start seeing results, then that itself will be a motivating factor.
Wish you all the best.
- Dr. Jonas Sundarakumar
Firstly, let's see if your weight for your height is healthy or not.
BMI (Body Mass Index) is a widely accepted formula which is used to assess whether a person's weight for height is appropriate or not.
Your height: 169 cm
Your weight: 97 kg
Your Body Mass Index works out to 33.19, which indicates that you are Obese.
WHO(World Health Organisation) - BMI Classification:
18.5 to 24.99 Normal Weight
25 to 29.99 Overweight
30 or more Obesity
Now, that we are clear that you have Obesity, we need to see what steps you can take to control it. You have mentioned that you have hypothyroidism and recently had a baby. Both these can be contributing factors to your weight gain. After having a baby, your priorities would have changed and you would probably be having very little time for yourself. So, the first and the foremost thing to do is to PLAN your weight reduction programme properly.
Have a target to decide how much weight you want to lose. Overenthusiastic efforts initially and later on losing motivation will not help. Moreover, sudden excessive weight loss is also not good for your health. So, the first step is to set a healthy weight loss target.
The second step is planning your diet. Remember, diet control is not just about how much food you restrict, rather its about how many calories you cut down. Rather than merely reducing the quantity of your intake, try taking more proportions of low carbohydrate, high fibre foods and avoid the high calorie foods.
Vegetables — Avoid vegetables that have high carbohydrate content like potatoes, peas, corns, carrots, beetroot, etc) Take more of vegetables which have more water or fibre content like cauliflower, cucumber, beans, greens, pumpkin, etc.
Fruits — Choose watery fruits like oranges, sweetlime, watermelon and papaya. Avoid dense fruits like bananas, pears, apples, pineapple, dried fruits, etc.
Cereals - Take rice for only one meal a day and substitute it with chappatis, whole wheat bread, raggi, oats, etc.
Drinks - Take skimmed milk, buttermilk and lime juice. Avoid carbonated drinks, milk shakes and fruit juices (you can eat a portion of raw fruits everyday.
If you are a non-vegetarian, you can take more of fish and avoid red meat. Eat the white of the egg and avoid the yolk. Try to cook boiled or baked preparations and avoid XXXXXXX fried or oily preparations.
Strictly avoid fast foods, any XXXXXXX fried foods, sweet foods and carbonated drinks.
When eating, you can fill your plate with salads and vegetables, so that your stomach feels full and at the same time you don't end up taking more calories.
Follow a stricter timings for your meals and avoid time delays. Delaying your meals increases the stomach acid secretions, which will further increase your hunger levels and make you end up eating more than you intend. For example, you can follow a 'three meals and two snacks pattern' of diet. This way your intake will be more evenly spread out and you would this be avoiding overeating.
Stock your kitchen with healthy snacks like cereal / oat bars, etc., have a jar of lime juice in your fridge and clear out any sweets, chocolates or unhealthy snacks, so that whenever you have uncontrollable urges to eat inbetween, you'll have healthy alternatives.
Another important step in a successful weight loss program is exercise - this is quite often overlooked. So, make sure you set aside some time for yourself. For example, decide which part of the day you can dedicate to exercise. Then make a schedule of what time and how long you are going to exercise everyday. Simple aerobic exercises like brisk walking, cycling, skipping, etc. will not only help in reducing weight but also is good for the heart.
Finally, keep monitoring your progress regularly (for example, checking your weight every week). This will not only keep you in track in your weight loss plan, but will also prevent you from losing motivation. Moreover, once you start seeing results, then that itself will be a motivating factor.
Wish you all the best.
- Dr. Jonas Sundarakumar
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Answered by
_1589130903.jpg)
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