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Suggest tips for weight loss

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Posted on Fri, 17 Jun 2016
Question: how to weight loss
doctor
Answered by Dr. Abhijit Sonawane (2 hours later)
Brief Answer:
need some more info

Detailed Answer:
Hello,
Thanks for posting in HCM.
Loosing weight will require lots of patience, self control and dedication. With these things you surely can loose weight healthy way.
I will require some info about you as below.
1. Height and weight.
2. Diet- veg/ non veg
3. Drinking smoking habbits
4. Working hours
5. Any exercises?
Kindly answer me above questions so I can answer you in better manner.
Thank you
Above answer was peer-reviewed by : Dr. Yogesh D
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Follow up: Dr. Abhijit Sonawane (2 days later)
Height_5.7,weight-89,no habit drinking and smoking,no exercise, morning 6 to 2:00pm,night 2:00 to 12:30 am
doctor
Answered by Dr. Abhijit Sonawane (36 minutes later)
Brief Answer:
kindly read ahead

Detailed Answer:
Thanks for following up with me and answering my questions.
Approximately you need to loose 15 to 20kgs of weight to be normal range of the BMI.
Normal and healthy way to lose weight is 2 pounds per week. That comes to roughly 1 kg per week so 4 to 5 kg a month. Anything faster than that is not healthy and chances of gaining it back are more.
There are 2 things in losing weight.
1. Producing calorie deficit
2. Exercise.
So for creating calorie deficit the obvious thing is reducing your intake by small proportions. If you were eating 3 chapatis for lunch, then make it 2. If you are taking 2 servings of rice make it 1 and half.
Avoid list- fried items, soft drinks, dairy products, juices. Reduce rice and potatoes.
Increase intake of veggies and raw fruits in your diet.
Another important thing is water. You should consume atleast 2 ltrs of water a day. It will help you give the fullness and also boost metabolism.
Exercise-
Indulge in exercise which increases your heart rate above 150/min alteast. Join a gym and do more of weight training rather than cardio. It should be alternate day weight training and cardio.
Do not only focus on cardio for loosing weight as it has limited effect. So do more of weight training than cardio. Appoint a personal trainer for more better effect.
One more other important thing is be patient. These effects take longer to come and do not expect sudden results. Your weight might increase in starting days which is expected so do not get worried. It occurs because of your muscles bulking and after that you fat will start burning.
I hope I have answered your query well.
if you have any questions kindly ask me back.
thank you
Above answer was peer-reviewed by : Dr. Vaishalee Punj
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Answered by
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Dr. Abhijit Sonawane

General & Family Physician

Practicing since :2011

Answered : 602 Questions

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Suggest tips for weight loss

Brief Answer: need some more info Detailed Answer: Hello, Thanks for posting in HCM. Loosing weight will require lots of patience, self control and dedication. With these things you surely can loose weight healthy way. I will require some info about you as below. 1. Height and weight. 2. Diet- veg/ non veg 3. Drinking smoking habbits 4. Working hours 5. Any exercises? Kindly answer me above questions so I can answer you in better manner. Thank you