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Question: I am 21 years old and my height is 4 10. I have recently joined in a job have put on weight from 43-47 I the last 4-6 months . I am seated most of the time in the day but i use stairs most of the time . I am prone to eating out in the current set up . My thyroid levels are normal . What could be the underlying causes and what are the changes required in my dirt exercise and lifestyle to lose weight back to 43
Brief Answer:
Please see description
Detailed Answer:
Hello
Thank You for contacting HCM. My name is Dr Muhammad Ali Rauf & i will look into your problem.
I have gone through your query and would try to help you in the best possible way. Reducing weight is a gradual process. An important thing is to remain consistent. You have a small goal and can be achieved easily. As mentioned earlier, you need to be consistent.
Body requires certain amount of calories per day. Now to reduce weight our calories intake should be less than the required for that specific age. In this way body will burn the already deposited fat. To reduce weight you will be required to do following two things
1. Manage diet
2. Increase physical activity
1. Diet:
> It plays a very important role. Do not skip breakfast in any case. Take lighter lunch & dinner. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on. Irregular eating habits disrupt body's metabolism, which makes it harder to lose weight.
> Eat fresh fruits & vegetables.
> Swap whole milk for semi-skimmed, or semi-skimmed for skimmed milk.
>> You will be required to reduce fatty meal to minimum. Avoid following foods as much as possible:
- Sugar
- Drinks
- Cheese
- Junk food
- biscuits/chips
- Margarine/butter and full-fat mayonnaise.
2. Physical activity:
Its also important to burn the existing fat. There are a number of sports activities which you can opt. Best for you would be brisk walk for 30-45 mins daily. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
Hope I have answered your query. If you have any further questions I will be happy to help if not then don't forget to close the discussion and rate it.
Wishing you good health !!
Please see description
Detailed Answer:
Hello
Thank You for contacting HCM. My name is Dr Muhammad Ali Rauf & i will look into your problem.
I have gone through your query and would try to help you in the best possible way. Reducing weight is a gradual process. An important thing is to remain consistent. You have a small goal and can be achieved easily. As mentioned earlier, you need to be consistent.
Body requires certain amount of calories per day. Now to reduce weight our calories intake should be less than the required for that specific age. In this way body will burn the already deposited fat. To reduce weight you will be required to do following two things
1. Manage diet
2. Increase physical activity
1. Diet:
> It plays a very important role. Do not skip breakfast in any case. Take lighter lunch & dinner. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on. Irregular eating habits disrupt body's metabolism, which makes it harder to lose weight.
> Eat fresh fruits & vegetables.
> Swap whole milk for semi-skimmed, or semi-skimmed for skimmed milk.
>> You will be required to reduce fatty meal to minimum. Avoid following foods as much as possible:
- Sugar
- Drinks
- Cheese
- Junk food
- biscuits/chips
- Margarine/butter and full-fat mayonnaise.
2. Physical activity:
Its also important to burn the existing fat. There are a number of sports activities which you can opt. Best for you would be brisk walk for 30-45 mins daily. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
Hope I have answered your query. If you have any further questions I will be happy to help if not then don't forget to close the discussion and rate it.
Wishing you good health !!
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Thank you for the swift response. Would you be able to advise me with a specific diet and exercise plan feasible to the XXXXXXX context that i can follow right away from tmw until i reach my target weight
Brief Answer:
Need some details to guide you better
Detailed Answer:
Hello
Thank you for the followup query.
Sure i can help you with that but first i need few details regarding your normal daily diet routine. please share what you normally eat in whole day and how many meals do you take? do you perform any physical activity,etc?
Thank You
Need some details to guide you better
Detailed Answer:
Hello
Thank you for the followup query.
Sure i can help you with that but first i need few details regarding your normal daily diet routine. please share what you normally eat in whole day and how many meals do you take? do you perform any physical activity,etc?
Thank You
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
I eat south XXXXXXX breakfast in the day at 9 30 am.Usually idli dosa pasta pongal. For lunch i eat rice .. And special food like biryani and non veg outside at restaurants. I have a packed buttermilk 200 ml cup daily along with carrot juice and coconut water for snacks at around 1pm. For dinner i have a good quantity of with curry pickle and curd rice. rice
Brief Answer:
You diet is fine expect rice
Detailed Answer:
Hello
Thank you for the followup query. Your diet is fine apart from one thing which is rice. Rice plays a significant role in increasing weight. I would suggest you to take rice only once a day preferably in the afternoon. Instead of rice add fresh salad of fruits & vegetables at night. Try to take meal 1-2 hrs before going to bed. Apart from diet you need to have some physical activity. It would be better to spare some time in the evening for walk/jogging. A brisk walk of 30-45 mins will be sufficient. It will make your mind fresh and help in burning the extra calories. If you take any unusual food at a particular time(like pastries, sugar related products, etc) then you need to compensate it by giving extra time to exercise & keeping strong check on later meals for that day.
Hopefully by these measures you will see improvement in 1-2 weeks BUT as mentioned earlier, you need to be consistent.
Thank You & wishing you all the best!
You diet is fine expect rice
Detailed Answer:
Hello
Thank you for the followup query. Your diet is fine apart from one thing which is rice. Rice plays a significant role in increasing weight. I would suggest you to take rice only once a day preferably in the afternoon. Instead of rice add fresh salad of fruits & vegetables at night. Try to take meal 1-2 hrs before going to bed. Apart from diet you need to have some physical activity. It would be better to spare some time in the evening for walk/jogging. A brisk walk of 30-45 mins will be sufficient. It will make your mind fresh and help in burning the extra calories. If you take any unusual food at a particular time(like pastries, sugar related products, etc) then you need to compensate it by giving extra time to exercise & keeping strong check on later meals for that day.
Hopefully by these measures you will see improvement in 1-2 weeks BUT as mentioned earlier, you need to be consistent.
Thank You & wishing you all the best!
Note: For further follow up on related General & Family Physician Click here.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
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