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How to lose weight and control weight increase?

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Practicing since : 2001
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sir..I am writing this email as I am very disturbed with my excessive weight almost 20 kg and my whole body is ok only abdominal or belly fat. I am male 35 yrs old. please advise weight loss ways and how to cotrol it..thank you..any diet plan.please sir thank you for your usual coop.
Posted Fri, 7 Feb 2014 in Pregnancy
Answered by Dr. Rakhi Tayal 3 hours later
Brief Answer: Detailed below. Detailed Answer: Hello, Thanks for trusting us with your health concern. There are main three pillars of weight loss plan. 1. Diet Planning 2. Exercise 3. Drugs if needed. First of all please visit your doctor to look for any medical reasons for over weight like thyroid disorder or any other hormonal imbalance in your body. Slow and steady weight loss of no more than 1-2 pounds per week is the safest way to lose weight. Too rapid weight loss can cause you to lose muscle rather than fat. It also increases your chances of developing other problems, such as gallstones and nutrient deficiencies. Making long-term changes in your eating and physical activity habits is the only way to lose weight and keep it off! Your diet should be high in fiber, which includes complex carbohydrate rich foods and low in fat. Include more of raw fruits and vegetables in the diet , avoid saturated fats and oily fried food stuffs. Keep yourself much hydrated, take at least 3-4 litres of water every day. The following some steps which will help, 1. Instead of the traditional 3 meals a day, eat only when you are actually hungry, and eat what you like but try to be healthy. Avoid eating anything 3 hours before sleeping. 2. Avoid chocolate, cake, brownies, potato chips, ice cream, fizzy drinks or any junk food. 3. Never starve yourself. It shuts down your metabolism which is a major process to help you lose weight. It also makes you feel woozy, tired, and makes you hungrier and your weight-loss plan unsustainable. 4. Eat plenty of fruit and vegetables, especially if you feel like snacking or for dessert. Note that some plants such as corns, avocado, banana, coconut, contain much higher calories than others. You don't need to avoid all the high calories plants but just don't think you can eat them as much as you want. 5. Aim to eat 'good carbs (Carbohydrates)' (which have a low glycaemic index) such as brown rice, oats, whole-wheat bread and whole-wheat pasta. Try not to have carbohydrates after 5pm as any unused carbs will likely be stored as fat overnight, negating your morning exrecise session. 6. Don’t forget about exercising! 7. Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day. 8. Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda. The foods that you should eat more to lose weight are: Eggs, beans, green tea, salads, fruits like pears, papayas, soups like chichken soup, lean meats, tofu, nuts, high fiber cereal, nuts like walnuts, oatmeal, brown rice and multigrain hot cereals. Along with diet modifications, a minimum 30-45 minutes brisk walk or physical activity of moderate intensity which improves overall health. Include 'Warm-up' and 'cool-down' periods, before and after the exercise regimen. Forty-five minutes per day of moderate intensity physical activity provide many health benefits. You can do abdominal and back stretching Abdominal crunching pulsing and hip lift to reduce the belly fat under the guidance of your physical therapist. Please feel free to discuss further. I will be glad to answer the follow up queries that you have. Wishing you good health. Regards. Dr. Rakhi Tayal. For future query, you can directly approach me through my profile URL
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