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Overweight, BMI 28 - Online Doctor Chats

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

General & Family Physician
Practicing since : 2005
Answered : 2568 Questions
Doctor :   Hi

Doctor :   Please proceed with your query
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Doctor :   I have to close this window since there is no response from your side, we are available 24/7 please get back to us if you need further medical advice
Doctor :   Hi
Doctor :   Age 32
Doctor :   Plz proceed
User :   My BMI is calculated as 28
User :   what should i do at this stage
Doctor :   May i know your age, height and weight?
User :   age 32
User :   Height is 5.7
User :   and weight is around 81
Doctor :   Yes you are overweight and your weight should be within 72

Doctor :   You need to lose around ten kgs.
User :   what all are the tings I an do to bring down my weight
Doctor :   For this you have to follow a regular diet plan and do some regular exercises.
User :   could you please recmnd something
Doctor :   1)Have 3 servings of fruit and 2 servings of veggies every day.
Doctor :   2)Follow a regular exercise schedule, even a daily walk of 25 to 30 minutes is good.
User :   wht all are the ideal fruits and veg I can have
User :   for less calorie intake
Doctor :   3)Start your day with a lukewarm water after adding 1 lemon juice in it.
User :   you can proceed, I 'll clear my doubts later
Doctor :   4)Fruits you can go for apples, pears, oranges, grapes,small banana and for vegetables take green leafy veggies.
Doctor :   5)Avoid mango, papaya, potato
Doctor :   6)Take skimmed milk tea or green tea.
Doctor :   7)After lunch and dinner go for a stroll even for 10 to 15 minutes.
Doctor :   Have you followed what i have said?
Doctor :   Are you there?
User :   yes
User :   i was just going through once again
Doctor :   Ok
User :   Dr if you dont mind, can i tell you my routine
Doctor :   Anything else you would like to know?
Doctor :   Ok
User :   could you please tell me where all i'm going wrong
Doctor :   Yeah plz proceed.

User :   i never started taking warm water with lime, which i'll start from now on
Doctor :   Thats good
User :   nomally i wake up at 6am
Doctor :   Ok
User :   will have a glass of water
User :   after latrine and brushing teeth, i'll go for jogging
Doctor :   Ok

User :   mix of walk and jogging
User :   before i used to go in our flat gym and do treadmill,
User :   which was too boring
Doctor :   If jogging is tiring you can have brisk walk.
User :   so started jogging outside
User :   which is quiet interesting
Doctor :   Its not compulsory to go for treadmill, you can continue.
Doctor :   Walking or jogging for 25 to 30minutes
User :   followed with some bending excersice and pushups
Doctor :   This is good

User :   altogether not more than 45mins
Doctor :   Ok

User :   then back home.. will have green tea and will read news paper for half an hr
Doctor :   Ok

User :   then will go for bath
User :   and then break fast
Doctor :   What do you have in breakfat?
Doctor :   *breakfast
User :   normallyh breakfast will be idly, dosa, steam cake etc
User :   4 ildy/ 3 dosa
Doctor :   Its better if you take skimmed milk with oats, musseli,cornflax

User :   you mean better if i avoid this current break fast habbit
Doctor :   Also better have two idlis and that also of rava and not more than 2 dosas

Doctor :   Yes, once a week you can have rava idlis and rava dosa or ragi dosa

User :   ok
User :   along with bf, i used to have 1 tea with milk
Doctor :   Avoid having coconut chutney, it has lots of fat.
User :   sure
User :   how abt groundnut chutny
Doctor :   At least 4 to 5 days a week go for skimmed milk with oats, they help in reducing weight.
User :   sure
Doctor :   Better to have mint chutney or gram chutney, once in a while you can have peanut chutney.

User :   then wll strt to office ad a tea around 11am
User :   break fast normally at 8.30
Doctor :   At 11 you can better have a fruit or fruit yoghurt or fruit juice.

User :   and lunch around 2pm
Doctor :   What do you have in lunch?

User :   lunch - Boiled rice 1bwl and curries
User :   weekends normally with nonveg
Doctor :   Its better you have chappatis without oil and curry.

Doctor :   Once or twice a week you can have rise.
User :   is there anyway i can continue having rice for lunch
Doctor :   *rice
Doctor :   Yes you can provided you have 2 chappatis and i small cup of rice along.
Doctor :   You can have red rice instead of white rice
User :   yes i'm having only redrice , i'm a keralite
User :   :)
User :   nonveg normally fish, or chicken or mutton
User :   mostly curry, not fries
Doctor :   That is very good, continue but control your portion size preferably small vegetable serving cup.

Doctor :   Once in weekend you can have non veg preferably fish and chicken without skin specially breast in curro form
User :   sure
User :   after lunch, evening 1 cup of tea
Doctor :   After having non veg you can top it with a veg salad or fruit salad.
User :   ok thats good
User :   i'll do that
Doctor :   After lunch have a fruit after half an hour.
User :   ok
Doctor :   In evening go for green tea or black tea or cardamom tea.
User :   my tea time is around 4-30
Doctor :   Thats fine
User :   ok well i can do tat aswell
Doctor :   Also you can opt for fruit juice.
User :   and nignt normally chappathi and some curry
User :   that how my day goes
Doctor :   That is fine, continue with that.

User :   i also wat to tell you abt some other habbits .--- once or twice in a week
Doctor :   Also after dinner have 4 to 5 almonds or a fruit after half AN hour.
Doctor :   Plz proceed.
User :   i normally take 2-3 pegs ( Brandy) min twice a week
User :   occationally rum also
Doctor :   Reduce to 1 to 2 pegs brandy . Rum should be avoided.
User :   how abt wisky
User :   or vodka
Doctor :   First of all you should avoid alcohol if you are focused on wt loss. If you still want to take you can take brandy/rum/whisky/vodka and that also once a week.
User :   sorry dr,
User :   just asked
User :   i'll defintly try to stop this
Doctor :   Ok\
User :   i heard red wine is good to some extend
User :   is that correct
Doctor :   Red wine is good, it increases appetite, you can take 10 to 20 ml before dinner.
User :   ok fine
User :   it very good chatting with you
User :   i'm defntly gonna follow the same from today on
Doctor :   Is there anything else you would like to know?
Doctor :   Thats good, All the Best for weight Management
User :   nothing elswe
Doctor :   Thanks for consulting me, bye for now
User :   thank you very much
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