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Need to lose weight. Suggestions?

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Internal Medicine Specialist
Practicing since : 1997
Answered : 194 Questions
I need to loose weight but not able to do so please advice.%0A
Posted Wed, 21 Aug 2013 in Weight
Answered by Dr. Aparna Amritsagar 4 hours later

Thanks for writing your query to XXXXXXX

If you would have mentioned your current height & weight, that would have helped me to guide you properly & to know how much weight you need to reduce.

Our body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities, you will gain weight.

To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:
• reduce the amount of calories you eat
• increase your levels of activity.

Reduce your calorie intake:

If you are overweight, you cannot continue with your current eating habits if you really want to lose weight. In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices. This does not mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.
Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week.
Fat contains the most amounts of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.

Below are ways to reduce calorie intake without having to alter your diet significantly.
• Replace fizzy drinks and fruit cordials with water, coconut water.
• Swap whole milk for semi-skimmed, or semi-skimmed for skimmed milk.
• Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both). Include salads in your diet before starting your meals. Salad makes you feel full.
• Stop taking sugar in tea and coffee. Switch to green tea.
• Have smaller portions of the food you enjoy.
• Avoid having a second helping at dinner.
• Cut out unhealthy treats – such as sugary biscuits and crisps between meals.
• Cut down on alcohol intake.

All these things will influence your health in a positive way.

Finally & important do not skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on. Irregular eating habits disrupt body's metabolism, which makes it harder to lose weight.

Increase your activity levels:
There are many ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.

Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.

Just be consistent in your efforts & I m sure you will see the results in few months.

I hope I have answered your query. In case you have any further question I will be happy to help you. Take care.

Above answer was peer-reviewed by
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