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Suffering from obesity. Give some tips to reduce weight - Online Doctor Chats

Date : 15-Nov-2013
User rating for this question
Very Good Posted in: Weight & Lifestyle
Answered by

General & Family Physician
Practicing since : 2005
Answered : 2580 Questions
User:Hi Good Morning
Doctor:It is evening here
User:sorry i am night shift so only i said gm
User:i am suffering with obesity how to reduce weight in easy way give me some tips
Doctor:First thing is that you need to avoid high calorie foods
User:can u breif it
Doctor:Milk products like cheese, butter, ghee, sweets, creams, ice creams etc
Doctor:You need to avoid these at all cost
Doctor:Secondly whenever you feel like eating, go for healthier choices
Doctor:If you need biscuits, then go for high fiber cookies than other cookies
User:for break fast what kind of food is good
Doctor:I usually recommend plain chapatis for breakfast rather than going for paranthas and fried things
User:i am staying alone i dont have choice to prepare chaptis iam having idly daily is it ok
Doctor:It is ok, just take it in moderation
Doctor:3 or 4 idlis are more than enough
Doctor:Also make sure that these are hygienic
User:i am working in night shift i am not able weak up afternoon times so i am skiping lunch for that what to do
Doctor:it shard when you are living alone
Doctor:But home cooked food is always better
Doctor:Whenever you rare working in night shifts, that time also the meals should be at regular intervals
Doctor:You do not need to wake up for lunch as it will make you drowsy for work
Doctor:Rather think that other peoples day is your night
User:if i weak up and i have lunch then i am not getting sleep
Doctor:You should not wake up
Doctor:since that time is sleeping time for you
Doctor:You need to rearrange things
User:in what way pls brief it
Doctor:Tell me your wake up time and i will tell you your timings for meals
User:5 pm evening
User:sleeping time will be 6:30 Am
Doctor:Give me a min
Doctor:at 5 PM take lime water or plain water
Doctor:At 7:30 go for your first meal....that should be like your breakfast
User:7:30 morning
Doctor:At 11 PM go for snacks....fruits, vegetables, high fiber biscuits, other low calorie snacks
User:docot i have question
User:u mentioned 5pm lime water or plain water quantity
User:who much ml
Doctor:one glass
User:daily i am having snacks at 7:30 PM then i am having Dineer around 10-11 PM
User:what to have in snacks
Doctor:In snacks, fruits and raw vegetables are best
Doctor:Otherwise you can take things that you feel are low calorie
User:what about dinner timing 10-11 PM is it ok
Doctor:Some people just take two meals
Doctor:If you are used to two meals you can continue
Doctor:But I feel that after waking up you are giving a long gap for meal
Doctor:This may cause you to gain more weight
User:no 7:30 pm iam having sancks
Doctor:Thus having something hearty within 2 hrs of waking up is better
Doctor:What do have in snacks
User:fired items
Doctor:Ideally 7:30 should be your meal time
Doctor:You need to omit fried items
User:better what to take one fruit daily around 6 pm it it ok
Doctor:Yes take fruit but also need a meal that lasts you through your work
User:i will take one fruit everyday after wake up and then i will have dinner at night around 10 pm is it ok
Doctor:No you need a meal earlier
Doctor:It is still 5 hours after waking up
User:what to take in meal
Doctor:chapatis, idlis, etc
Doctor:Mostly you need to avoid fried food and milk products
User:ok i will do one thing after weak up around 6 pm i will have idly
User:then at night i will go for dinner at 10-11 pm is it ok
Doctor:Whole wheat bread without butter – 2 slices
Vegetable poha/ Dalia/ Sevian/ upma - 1 cup
Idli 2pc. With Sāmbhar – 1 cup
Cornflakes with skimmed milk (less sugar) – 1 cup
Stuffed chapatti (2 no.) with dry vegetable – 1 katori
Doctor:One of these options
User:ok thanks
User:what about dinner timings
Doctor:You need to keep 6 hours between two meals
User:but after 11 pm i will not get any food here
User:ok doctor i will adjust the timings
User:no problem
Doctor:You can pack food and keep it aside
User:i am having in dinner 2 chapttis and 2 cups of rice is it ok
Doctor:Yes its ok
User:who much water i need to drink in night shift while working
Doctor:Mostly whenever you feel thirsty, you drink water
User:i am not getting free time to do physical exercises what to do give me suggestion
Doctor:You need to take out atleast 20 min a day
Doctor:Exercise can include gym, walk, yoga, swimming, cycling, etc
Doctor:Yoga can be learnt and easily done at home
Doctor:Brisk walking is also good
User:even i am suffering from skin allergy
User:because of weight gain i taken treatment from few doctors but still it is not clear what to do i am getting black marks on face, hands and legs but no where in body
User:one docotor said it is dust allergy
Doctor:Have you taken steroids during treatment?
User:i am stopping taking treatment from past 1 year it is increased when i feel stress or else it is decreased doctor said if u are happy it will get cure
User:i did not take any steroids
Doctor:It may be due to sunexposure or hypersensitivity
User:what is that exactly
User:i did not get it
User:yes one of docotr said bcz of sun exposure
User:but now a days i am not going outiside morning times
User:i am in night shift
Doctor:Actually some medicines especially antibiotics have a side effect of skin hypersensitivity in which sun exposure can cause hyperpigmentation after slightest exposure
Doctor:That time even slight sun exposure is enough to cause symptoms
Doctor:Anyways it needs a consultation with a dermatologist
User:it is so serious
Doctor:No its not something serious
User:i want some dermatologist name and address i am staying in bangalor can give it
Doctor:Our customer care team will be able to help you with it
User:but i am suffering it from long time
Doctor:If you leave your phone number
Doctor:I will ask them to cal lyou
User:ask them to call tomarrow not today
User:at what time i except call from u r customer care tomarrow bcz i am in night shift i have to sleep
Doctor:wat time?
Doctor:Maybe at this time
Doctor:They are available 24 hrs
User:sorry this time i am in office ask them to call evening around 4 to 6 pm
User:or else give customer care number i will call to them i will ask
User:thank you very much doctor
User:for u r valuable suggestion
Doctor:thanks for coming on chat
User:u spend u r valuable time to chat with me
User:once again thank you very much
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