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Dr. Andrew Rynne
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Dr. Andrew Rynne

Family Physician

Exp 50 years

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Is walking preferable than running to lose weight?

Answered by
Dr.
Dr. Nagamani Ng

General & Family Physician

Practicing since :2010

Answered : 822 Questions

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Posted on Fri, 16 Sep 2016 in Internal Doctor Category
Question: Walking or running
I am 41 years have 85 kg weight m walking for 10000 steps daily is it enough or I should walk more walking is best or running ? No health issue as on today Kindly help on this
doctor
Answered by Dr. Nagamani Ng 1 hour later
Brief Answer:
Jogging is best.

Detailed Answer:
Hello XXXXXXX

Thanks for posting a query to HCM,

More than walking jogging or running is preferred for weight loss.
Coming to the distance it depends on each person. You can run for 45 daily along with good diet plan.

Low carbohydrate and low lipid diet along with good protein and fibre intake will surely reduce your weight.
One simple trick is just avoid white rice and oily junk foods. This will mean a lot for your diet.

Any query keep me updated,

Take care.
Above answer was peer-reviewed by : Dr. Nagamani Ng
doctor
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Follow up: Dr. Nagamani Ng 23 minutes later
Thanks sir for your prompt reply

What about skipping rope

Also if you can help me providing a perfect veg diet plan
doctor
Answered by Dr. Nagamani Ng 1 hour later
Brief Answer:
Mention your Height

Detailed Answer:
Hello XXXXXXX
skipping is a good option,
For weight cardio exercises are known to give good results, You can try them.
I want you to mention your height and gender so that i'll ask my dietician to plan a perfect veg diet chart for you. By calculating your BMI.

Take care.

Above answer was peer-reviewed by : Dr. Nagamani Ng
doctor
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Follow up: Dr. Nagamani Ng 22 minutes later
Thanks ...
Male
Height 5 foot 9 inch
Weight 85 KG
BMI 28
doctor
Answered by Dr. Nagamani Ng 54 minutes later
Brief Answer:
given below.

Detailed Answer:
The most effective weight loss diet is the one that help you “Lose body Fat”, and not just weight, as weight loss can occur even when you lose body’s water or protein. Therefore, it is important that you maintain a good and healthy food intake and at the same time work on burning the excessive fat that has accumulated.

If the current diet is not helping you in losing body fat then it’s time to revise the diet and improve the metabolism with regular exercises. Any change in current routine, either in frequency, type, intensity or duration would help. The key to healthy weight loss is a combination of both, diet and exercise in your daily routine.

The dietary modifications to help you reduce weight includes:

•     Reduce the calorie intake: Foods rich in fat or sugar and the refined foods like refined wheat flour, provides more calories. It is advisable to limit the intake of these foods in the diet. You can start with a simple practice of avoiding sugar in your beverages like, tea and coffee, replacing the white bread slices with whole wheat breads.

•     Choose the fat wisely: The saturated fats like ghee, vanaspathi, cream and butter do not qualify to be a part of your weight loss plan. Vegetable oils are much safer when taken in controlled quantities. Limit the oil intake and completely avoid taking the deep or shallow fried foods. Nuts like almond and walnut are loaded with healthy fats. and can be included in the diet.

•     Include fiber in diet: Fiber is the insoluble parts of the plant food sources. Since they are not digested in our gut, they remain to be there for longer time and do not make us feel hungry. The fiber rich foods like beans, green leafy vegetables, whole grains and cereals, fruits and vegetables are found to be helpful in losing weight.

•     Stay Hydrated: Drink water and other drinks like sugar free lemon juice and clear soups to keep the body hydrated. Salted lemon juice, tender coconut water, clear soups and buttermilk may also be included but avoid the fresh fruit juices, carbonated beverages, soda and Sherbets that have added sugar.

•     Divide your meals into smaller but frequent portions. And start the meals with raw salads, clear soups or even a glass of plain water.

•     Choose the low fat dairy products like low fat paneer and low fat curd.

•     Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities.
It is important to be active as much as possible. Also make small lifestyle modifications like, eating food on time, avoiding activities like reading and watching TV while eating. Sleeping on time and taking sufficient sleep helps in maintaining the metabolic rate.

Remember that weight loss is a slow process and requires patience with focus. Set realistic goals and work towards achieving them.

Here is a sample Diet Plan for you:
Early Morning (On waking up):
Lukewarm water with lemon and honey – 1 Glass
Presoaked almonds – 4 no. / Roasted pistachio – 4 no. / Roasted pumpkin seeds or sunflower seeds – 1 Tbsp.
Breakfast:
Non fried preparations like:
Whole wheat bread– 2 slices + egg white burji – 1 katori / Vegetable poha/ Dalia/ Seviyan/ upma with peas - 1 cup / Idli 3 pc. With Sāmbhar – ¾ cup / Chapatie 2 no. with seasonal vegetable preparation - 1 katori / Cornflakes with skimmed milk (less sugar) – 1 cup + Boiled egg whites - 2 / Stuffed vegetable chapatti (2 no.) with green chutney – 1 tbsp. / boiled black channa or steamed sprouts – ¾ cup with 1 slice wheat bread toast.
+ Skimmed milk – 1glass
Mid-Morning:
Fruit - 1 number (In case of cut fruits take ¾ cup)
Lunch:
6” dry chapatti - 2 no / Rice – 1 cup / 6” dry chapathi – 1 + Rice – ½ cup
Seasonal vegetable preparation – 1 katori
Dal or non-veg – 1 katori
Salad – 1 katori
1 glass thin skimmed butter milk or 1 katori skimmed curd.
Evening Snacks:
Green Tea (sugarless) – 1 Glass
Boiled black channa/ rajmah / dry peas/ sprouts with chopped onion, tomato, lemon, green chilies and salt – ½ cup
OR
Vegetable wheat bread low fat paneer sandwich – 1 no / Boiled corn – ½ cup / Roasted moong dal or channa – ½ cup / low fat paneer vegetable roll - 1
Dinner:
6” dry chapatti - 2 no
Seasonal vegetable preparation – 1 katori
Salad – 1 katori
1 glass thin skimmed butter milk
OR
Veg XXXXXXX / poha/ upma / Bajra khichri etc – 1 Cup + skimmed butter milk – 1 glass + salad – 1 katori
Start your meals with salads and buttermilk, and stop eating when you are just full.
Bed time:
Skimmed milk (sugarless) – 1 Glass

Hope this satisfies your query.

Regards,

Above answer was peer-reviewed by : Dr. Nagamani Ng
doctor
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