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Want to reduce weight. Weight loss tips? - Online Doctor Chats

Date : 31-May-2013
User rating for this question
Very Good Posted in: Weight Loss
Answered by

General & Family Physician
Practicing since : 2004
Answered : 1773 Questions
User:Heloo Doctor
User:This is XXXXXXX
User:I am 32yrs old
Doctor:how are you?
User:am good Doctor
User:but I want to reduce my weight and get slim
Doctor:what is your weight and height?
User:Weight is 75 kgs and height 5'8
Doctor:I think we should be looking at a weight of around 68-69 kg, XXXXXXX
Doctor:As of now, there are 2 things that your need to do
Doctor:Exercise and dietary modification
Doctor:I want you to exercise atleast 50 minutes 5 times a week
Doctor:This would be walking, jogging, running, skipping, swimming
Doctor:whatever you like
Doctor:and do weight training twice a week
Doctor:does that work for you?
User:yes Doc
User:Will do that
User:Is there any other alternative for reducing the weight.... I mean regarding diet
Doctor:I want you to eat 5-6 small meals in a day
Doctor:The breakfast needs to be the heaviest meal and the dinner the lightest
Doctor:every meal should be the size of a palm
Doctor:Refined sugar, refined food like maida, junk, colas, oil are totally off the list
Doctor:Per person in your house
Doctor:You should be using about 1/2 kg oil
Doctor:also, 5-6 servings of fruits and vegetables
Doctor:so 2 cups of vegetables in lunch and dinner
Doctor:and 2 fruits daily
Doctor:as far as the detailed diet plan goes XXXXXXX
Doctor:I would get my dietitian to call you
Doctor:she'll make a plan according to your lifestyle
User:Doctor, but me an employee, how can I manage to take the XXXXXXX meals that too 3-4 times in ofice hours
Doctor:I'll tell you how
Doctor:Are you married XXXXXXX?
User:yes Doc
User:have 1 year baby too
Doctor:suppose you wake up at 7-8 am
User:yes I do
Doctor:When you get up, have 1 fruit in 1 hour
Doctor:of getting up
Doctor:Then before you leave
Doctor:have breakfast
Doctor:1-2 cups poha/1 parantha/2 stuffed roti/2 idlis/2 bread slices +egg white omelette
Doctor:Can this be done?
User:yes Doc
Doctor:at 11 am
Doctor:have 1 cup coffee with 2 XXXXXXX biscuits
Doctor:at 1 pm-2 pm
Doctor:have 2 rotis +dal+sabji+curd+salad
Doctor:Can we do this?
User:having rice is lunch will not do Doc??
Doctor:Not always
Doctor:you can have 1-2 /wk
Doctor:if you want, you can have brown rice
Doctor:you'll have to make it at home and get it
User:So, avoiding rice will reduce my wieght
Doctor:You dont like rotis or is there some other issue?
Doctor:as it keeps you full for longer
Doctor:Rice doesnt have as much fiber actually
Doctor:but brown rice does
Doctor:but brown rice doesnt taste very nice
User:I get food from home daily
User:My wife cooks roti for every break-fast and sometimes for dinner too, but as I am habituated to rice, am not having rotis
Doctor:It isnt good XXXXXXX
Doctor:try and reduce it
User:sure Doc
Doctor:so start cutting it out from dinner
Doctor:then after you get used to it
Doctor:we'll start with the lunch
Doctor:so as of now for you
Doctor:1 -2 cups rice+dal+sabji+salad
Doctor:then at 4 pm
Doctor:what snacks do you get in office?
User:nothing Doc, we will have only tea
Doctor:nothing is available also?
User:no Doc
Doctor:can you get something from home
Doctor:like 2 pieces bread with some vegetables like a sandwich
Doctor:or poha or upma or something
User:yes Doc
Doctor:Then thats it
Doctor:we can take this at 4 pm -6 pm
Doctor:what time do you leave office?
User:its not fixed Doc, depending on work. Normal time is 6:30 to 7:30
User:and even at 10:00PM sometimes
Doctor:Generally its between 6:30-7:30, right?
User:yes Dox
Doctor:Then you're home by what time?
Doctor:Then you can have dinner by 8:30
Doctor:Along with the exercise
Doctor:this plan should help you lose about 2-3 kg a month
User:Thnx Doc, will try this
User:Bye Doc....Thnx once again
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