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Weight reduction, 90 kgs - Online Doctor Chats

Date : 13-Jan-2012
User rating for this question
Very Good Posted in: Diet Plans
Answered by

General & Family Physician
Practicing since : 2005
Answered : 2408 Questions
Doctor :   hi
Doctor :   how can i help u
User :   My weight is 90kg and my height is 175cms. How do I reduce my weight?
Doctor :   please proceed with your query
Doctor :   i will help u in this
Doctor :   can i ask few Q
User :   I go for half an hour morning walk.....
Doctor :   ok
User :   Please go ahead with your questions
Doctor :   wats your age
User :   My age is 42
Doctor :   ok
Doctor :   do yu have any medical illness
Doctor :   like diabetes or hypertension
User :   No....
Doctor :   thats good to here
Doctor :   the wt can be reduced by 2 means
Doctor :   one is by diet
User :   ok...
Doctor :   other is by exercise
User :   Like?
Doctor :   aerobic exercises

Doctor :   1. brisk walking on a plain surface for 20- 30 min
Doctor :   with movements of hands also
Doctor :   so the whole body is in action
Doctor :   as per your ht and wt
Doctor :   your body mass index comes to 29
User :   Also if you can help me with some tips on diet
Doctor :   which says its obesity
Doctor :   yes i will
Doctor :   your ideal wt is
User :   one of my brothers has sugar and other brother BP and both under medication
User :   my intention is to take care from now on itself so that i do not get
Doctor :   67- 70 kg's
Doctor :   thats a good preventive approach
User :   in fact the recent Bi annual medical test went through, my both sugar and bp were normal
Doctor :   because obesity can lead to diabetes and hypertension in future
Doctor :   even cardiac disease
Doctor :   but a good control from now on wards will prevent this
Doctor :   regarding exercises
User :   sure Let me give a serious thinking in this direction and implement...Does yoga etc. help
Doctor :   even jogging will help daily
Doctor :   and swimming is a good exercise
User :   Thank you vey much ...some tips on diet pl
Doctor :   yes
Doctor :   its better to avoid fat foods
Doctor :   oily foods
User :   some elaboration on fat food pl
Doctor :   cheese, butter , and panneer
Doctor :   thick curd and milk
User : about milk added in coffee/tea
Doctor :   how many times do yu take coffee
Doctor :   its better to take skimmed milk
Doctor :   as it contains less fat
Doctor :   curd in diluted form
User :   say around eight to ten cups per day - four times in the morng between 9to11 and another four cups between three to five pm
Doctor :   thats tooo much
Doctor :   its better to reduce
Doctor :   as there is more chances of acidity
Doctor :   and ulcer
User :   what number would be ideal? In fact the cups for consumption in office will of say 50ml and not more
Doctor :   strictly speaking yu need to stop
Doctor :   but 2 times a day small cup is ok
Doctor :   will not produce side or adverse effects
User :   let me implement this on coffee/tea by tomorrow itself.
Doctor :   thats great
Doctor :   are veg or mixed diet
User :   how about solid intakes like rice/chappati etc
Doctor :   rice contains more carbohydrates
Doctor :   are yu veg or non veg
User :   will we not become weak if we reduce intake of rice and increase chappathi etc.
User :   I am a strict veg... not even eggs i take
Doctor :   ok
Doctor :   break fast
Doctor :   2-3 idli or dosa or 2 chappathi
Doctor :   and a small cup of coffeee/ tea
Doctor :   afternoon
Doctor :   a small cup of rice and dal with diluted curd
Doctor :   and o1-2 veg curry
Doctor :   its better to avoid oil in these foods
Doctor :   can have 1 chappathi at this time
User :   even once a week feast food is not allowed?
Doctor :   for chat yu need to avoid bhaggi, samosa, chips
Doctor :   yu can take fruit juice or coffee
Doctor :   once in every 15 days minimal feast is ok
Doctor :   for dinner yu can have ragi ball if yu like
Doctor :   or one cup of rice with curry
Doctor :   or any break fast type
User :   I am not used to the ragi ball - as I had never had...
Doctor :   cannola and olive oil has less fat can use that
Doctor :   ok not a problem
User :   some more light on this cannola oil - never heard even
Doctor :   yes it a available in market
Doctor :   it contains more of poly unsaturated fat which is good for health
Doctor :   and less of saturated fat
Doctor :   which is bad for health
User :   Is it a must to go for a GYM or can I manage with walk and other exercises
Doctor :   yes i was about to say that
Doctor :   20- 30 min of brisk walk daily in morning
Doctor :   for 5-6 days
Doctor :   in evening yu need to go to gym
User :   Can we go for a walk post dinner? presently we use "Goldwinner" refined oil and "IDhayam" Gingelly oil for food preparation.
Doctor :   and have more cardiac exercises
Doctor :   like tread mill
Doctor :   its very use full to reduce the wt
User :   During the week-ends, I take some biscuits with tea..
Doctor :   exercise will increase the good cholesterol
Doctor :   thats HDL cholesterol
Doctor :   and reduce bad chloesterol
Doctor :   that LDL cholesterol
User :   I often hear that it is not advisable to use treadmill often..will not have any sideeffects if I use treadmillling
Doctor :   AAAAAAA biscuits are good
Doctor :   as they contain more wheat and less cheese and butter
Doctor :   regarding treadmill has no side effects
Doctor :   can do it for 5 days in a week
Doctor :   do u have a family history of obesity
User :   my job is more of sitting in office for 30pct of the time and 70pct of the time to go out and meet clients... and work timings too longer say morning 0845 to 1930 hours and travelling/stressful time of say 60minuts
Doctor :   ok
User :   there is no family history of obesity.. but of late I am observing most of my siblings have knee joint pains
Doctor :   ok
Doctor :   even obesity is a important risk for osteoarthritis
Doctor :   ok
Doctor :   exrercise it self will produce a hormone like substance
Doctor :   called endorphins which will reduce the stress levels
Doctor :   and elevate the mood
Doctor :   for other 2 days in a week practise yoga

User :   Instead of dinner//Hi Dr the power is off at home and I need to log off please bear with me.... as UPS will also not last for more than 40 mitsthanks
Doctor :   it will help u to reduce stress\
Doctor :   ok
User :   howabut using coconut in cooking... can we including kids who are 15 and 11 of age use oats regularly

Doctor :   even coconut oil contains more saturated fat
Doctor :   its good to avoid it
Doctor :   kerala people take more of it
Doctor :   but they compensate it by taking helthy
Doctor :   fish which contains good fat
User :   instead of dinner can we have fruit bowl on a daily basis
Doctor :   thats good
Doctor :   yu can do that
User :   Thanks a lot doctor I will reconnect some time later and am logging off for now.... Thanks a ton indeed.
Doctor :   take cut and chopped fruits like orange, apple, grapes
Doctor :   please fill the feed back form
Doctor :   please fill the feed back form
Doctor :   Thanks for consulting HealthcareMagic. Bye for now. Please refer your friends to our service.
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