Get your health question answered instantly from our pool of 18000+ doctors from over 80 specialties
192 Doctors Online

By proceeding, I accept the Terms and Conditions

Dr. Andrew Rynne
Dr. Andrew Rynne

Family Physician

Exp 50 years

HCM Blog Instant Access to Doctors
HCM BlogQuestions Answered
HCM Blog Satisfaction

Is walking preferable than running to lose weight?

Answered by
Dr. Nagamani Ng

General & Family Physician

Practicing since :2010

Answered : 822 Questions

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
Answered by Dr. Nagamani Ng 1 hour later
Brief Answer:
Jogging is best.

Detailed Answer:

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
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
Answered by Dr. Nagamani Ng 1 hour later
Brief Answer:
Mention your Height

Detailed Answer:
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
Follow up: Dr. Nagamani Ng 22 minutes later
Thanks ...
Height 5 foot 9 inch
Weight 85 KG
BMI 28
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.
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
Fruit - 1 number (In case of cut fruits take ¾ cup)
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
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
6” dry chapatti - 2 no
Seasonal vegetable preparation – 1 katori
Salad – 1 katori
1 glass thin skimmed butter milk
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.


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

The User accepted the expert's answer

Share on
Question is related to
Diseases and Conditions
Medical Topics

Recent questions on  Carbohydrate

doctor1 MD

Hi, my husband had his adenoids removed about 3 years ago because of recurrent infections. It helped the infections but since the surgery he has...

doctor1 MD

My daughter has been suffering with her bowels pretty much since birth. She was breast fed until 8 weeks then switched onto aptamil 1. when she was...

doctor1 MD

Can you name an illness that mimics pyruvate carboxylase deficiency in terms of symptoms (minus mental developmental delays)? My 2-year old and...

doctor1 MD

My 3 year old daughter has had problems with her bm s for a long time now. For a few months she was taking lansoyl every day to help her stay...

doctor1 MD

Hi Doctor my wife is 25 weeks pregnant. We recently got RBS GCT Test on empty stomach with 50mg glucose[1 hour after] for her. results are a...

doctor1 MD

Hi Doctor, My dad recently underwent CABG 4 graft bypass. I wanted to understand the following things. 1. Breif information about the reports and...

doctor1 MD

I am in postpartum period. I have gain 20kgs weight in my pregnancy time. I lost only 10 kgs of weight. My belly fat also looking like 15 weeks...