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Dr. Andrew Rynne

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I am trying to reduce my weight

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Dr. Michelle Gibson James

General & Family Physician

Practicing since :2001

Answered : 16035 Questions

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Posted on Sat, 22 Dec 2018 in General Health
Question: I am trying to reduce my weight
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Answered by Dr. Michelle Gibson James 55 minutes later
Brief Answer:
different options

Detailed Answer:
Hi, thanks for using healthcare

Weight loss can sometimes be difficult.

Weight loss can be done through lifestyle changes. Medication can also be used if needed.

In some cases, depending on the persons BMI (body mass index- it is the weight related to the height) and the presence of risk factors (high blood pressure, diabetes, sleep apnea), surgery may be needed because lifestyle may not be enough.

Lifestyle changes include a change in diet and an increase in activity.

Activity: Working up towards the activity recommendation of 150 mins a week of moderate activity or 75 mins of intense vigorous activity.
The CDC has a list about what qualifies as moderate or vigorous.
Initially, if you are not currently active, you would start slow and increase till you reach either the 150 min moderate or 75 vigorous.

Activity needs to include both strength training and aerobic for it to be beneficial

Diet: There are different diet plans, you would need to choose the one that who would be more likely to stick to.
Options: (1)using meal replacements- replace 1 or 2 of your meals with a meal replacement. The remaining meals would conform to the diet plan that you are using.
Meal replacements can be very helpful in weight loss.

(2)low fat/low calorie diet- this would involve reducing fat and calorie use.If you can reduce your daily calorie intake by at least 500 calories a day, there should be at least a loss of 1 lb a week.
Would need to count calories of the food and drinks used. You can use an online calorie counter to get an idea of your current calorie intake and what you can do to reduce it.
Very important to remember that sodas and juices are full of calories and are basically just sugar. Should be replaced with water.

Reducing portion sizes and using healthy snacks would be helpful

(3)low carb diet- this involves cutting down on carbohydrate intake, it has the fastest intial weight loss though it can even out later- carbs can be found in rice/pasta/bread/pastries/potatoes etc
These portions should be reduced significantly, you can consider having a meal that is no carb and make the rest very low carb eg breakfast - no carbs at all and the others a small amount.
The use of protein, vegetables and salads would need to increase

Again sodas and juices would need to be eliminated. Snacks are advised so as to keep metabolism going- nuts, fruit, cucumber, popcorn etc

If you are on any meds, would need to let your doctor know about your diet in case any need to be adjusted

If it is difficult, can consult a nutritionist or dietician

I hope this helps, feel free to ask any other questions
Above answer was peer-reviewed by : Dr. Chakravarthy Mazumdar
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