Get your Health question answered in 3 easy steps
A Doctor will be with you shortly
Ask a Doctor Now
150 Doctors are Online

Diet and exercises regime for losing weight - Online Doctor Chats

Date : 21-Feb-2012
User rating for this question
Very Good Posted in: Weight Loss
Answered by

General & Family Physician
Practicing since : 2005
Answered : 2581 Questions
User :   hi
User :   I wanted to get advice on doing a daily calorie intake plan for weight loss
Doctor :   Hi
Doctor :   May i know your age?
Doctor :   Do you have any exercise program right now?
Doctor :   What is your current weight and height?
User :   I am 37 yrs old and I have one on-going exercise which is cycling. I cycle for around 32 km per day at least 4 days a week. I am 94 kg and 5' 6". The cycling is going on for over a year now.
Doctor :   ok
Doctor :   So as per your BMI
Doctor :   INDEX
Doctor :   You fall into obese cateogry
User :   I am aware of that
Doctor :   your ideal weight should be around 80 kg
Doctor :   ok
Doctor :   What i can suggest you now is to stick to a daily exercise and diet plan
Doctor :   You can start your day
Doctor :   waking up at 6am in the morning
Doctor :   take 1-2 glasses of lukewarm water with either honey
Doctor :   or lemon in it
Doctor :   Go then for a brisk walk or jogging for
Doctor :   minimum 30 minutes
User :   I wake up by 5:30 AM
Doctor :   Take only skimmed milk daily
Doctor :   good
Doctor :   sos you can adjust with your timing
User :   and I cycle from 6:45 AM - 7:30 AM - a commute of 16 km on my cycle daily
Doctor :   thats good
User :   the water thing
Doctor :   so you may alter your diet intake
User :   do I mix both honey and lemon or both?
Doctor :   only one
User :   I actually have warm water plain - first thing in the morning
User :   oh, OK.
Doctor :   you can use it alternatively
Doctor :   ok good
Doctor :   use only skimmed milk
User :   since I cycle at around 20 kmph for 45 min, it is a substitute for jogging for 30 min?
Doctor :   Take minimum 10-15 glasses of water a day
User :   I do that too
Doctor :   yes sure
User :   I have actually around 6-7 litres
User :   I guess...
Doctor :   what you have for breakfast?
Doctor :   ok continue that
User :   dosa, idli, upma, - regular fare
Doctor :   ok
Doctor :   Thats ok
User :   lunch I have veggie salad from the last 2 weeks
Doctor :   take maximum 4-5 idlis etc
Doctor :   ok
User :   Also - I am a teetotaler and am a strict vegetarian
Doctor :   Do you have this weight since when you were young?
Doctor :   ok
Doctor :   Have you started losing weight now?
User :   yes, I was born 4 kg and have been a fat kid
User :   I lost a lot of weight in my teens but regained it in the last 10 yrs
User :   I was OK till I turned 32
Doctor :   ok
User :   afterwards I got in to night shifts (though now I am in a day shift from the last 5 yrs) and put on a good 12-13 kg
Doctor :   sos you might take more time to lose weight
Doctor :   and that too you have to be on regular follow up too
User :   ok, Doc
Doctor :   Do you a take excess oily foods?
User :   May I know your name?
User :   No, I don't take oily foods
Doctor :   use sunflower or safflower oil
Doctor :   ok good
Doctor :   Iam.Dr.XXXXXX
User :   though occassionally have a papad or a vada
User :   Thanks, Dr. XXXXXX
Doctor :   use lots of fresh fruits and vegetables
User :   but not a fan of oily food or sweets
Doctor :   ok good
Doctor :   so i think you are almost in the right path
Doctor :   now
User :   I also have very little sugar (less than 1/2 tea spoon) in my coffee
Doctor :   so you will surely get benefited soon
Doctor :   ok
User :   I hope so
Doctor :   Do you have any history of thyroid disease?
User :   No. I have got my thyroid checked around 6-7 months back
User :   It was normal
Doctor :   ok
Doctor :   So be in the exercise and diet plan that you are doing now for sometime
User :   Though my heart rate is slow - at 65-66 beats per minute in sedentary state
Doctor :   you will get the results
User :   thanks
Doctor :   thats ok
User :   what else may I do?
Doctor :   it is normal
Doctor :   Always keep of the food you take
Doctor :   i mean keep check of
User :   sure, Doc
Doctor :   avoid excess food in the night
Doctor :   try taking salads only
Doctor :   in the night
Doctor :   as there is a say
Doctor :   take breakfast like a king
User :   Ok - I have normally 3 chapatis (without oil) and a small bowl of curd rice
Doctor :   lunch like a AAAAAAA
Doctor :   and supper like a beggar
User :   I know that
Doctor :   ok
Doctor :   good
User :   I don't seem to be able to cut the curd rice, somehow
User :   I need it
Doctor :   Try to reduce it to 2slowly
Doctor :   by adding more
Doctor :   vegetables
User :   it is a small bowl
User :   ok, will try
Doctor :   and salads
User :   I have ONLY salad for lunch
Doctor :   So even after following
Doctor :   all these if you dont get
User :   at least twice a week I have soup for dinner
User :   nothing else
Doctor :   benefiited later
Doctor :   then you might need
Doctor :   some medicines
Doctor :   like sibutramine etc
User :   ok, these major changes I have made is from the last one month...but not to say I was feasting earlier
Doctor :   which will reduce your fat absorption from intestine
User :   I want to see if I can make lifestyle change without resorting to medicines
Doctor :   ok
Doctor :   yes that is good
Doctor :   you will surely get beneffite
Doctor :   benefited
Doctor :   as you practice it longer
User :   I am worried if I'd develop dependency if I take medicines
Doctor :   and also since you were slightly obese
Doctor :   in childhood
Doctor :   it might take longer for you
User :   but if not, I'd like to get medical intervention to lose a few kilos and then sustain it with lifestyle choices
Doctor :   yes medicines will have
Doctor :   some dependency
User :   hmm
Doctor :   so always try to be natural
Doctor :   there are latest surgeries like tummy tuck
Doctor :   liposuction etc
Doctor :   and also
User :   no-no-no
Doctor :   gastric bypass surgeries
User :   I don't want to do anything like that
User :   no surgical intervention
Doctor :   which off course are the last resort
User :   I am not THAT bad ;-)
Doctor :   I am sure you will not
Doctor :   need taht
Doctor :   as you are already in good exercises
Doctor :   and diet control
User :   Well, thank you. I will continue this measured diet and exercise regimen
Doctor :   keep that going
Doctor :   since its only 1month
User :   sure
Doctor :   Thanks for consulting.....
User :   Thank you for your time
Doctor :   Nice talking to you
Doctor :   Bye for now....
User :   Nice talking to you too, bye.
Doctor :   Take care.....
Question is related to
Diseases and Conditions
© Ebix, Inc. All Rights Reserved.
All the information, content and live chat provided on the site is intended to be for informational purposes only, and not a substitute for professional or medical advice. You should always speak with your doctor before you follow anything that you read on this website. Any health question asked on this site will be visible to the people who browse this site. Hence, the user assumes the responsibility not to divulge any personally identifiable information in the question. Use of this site is subject to our Terms & Conditions
Already Rated.
Your rating:

Ask a Doctor