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Want to lose weight and increase height. Suggest something that will be helpful

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Dietitian & Nutritionist
Practicing since : 2003
Answered : 123 Questions
I am XXXXXXX, my height is about 5’4”. And my weight is about 70, I want to lose my weight and would like to increase my height too.
Please suggest me something that will be helpful.
Posted Mon, 24 Sep 2012 in Weight
Answered by Grace Abraham 20 hours later

Thanks for posting your query.

According to your height and weight, the Body Mass Index (BMI) is 26.3 kg/m. This is considered as "Overweight"; whereas the normal BMI range is from 18.5-24.9 kg/m. Accordingly the ideal body weight for your height should be between 60 kg to 65 kg.

In order to reduce weight, diet modifications and lifestyle changes are necessary. Your diet should be high in fiber - that includes complex carbohydrate XXXXXXX and low in fat foods. Initially you can have a target of losing half kilo in a week, which will aid in reducing 2 kg in a month. Such a gradual reduction of weight will help not to regain the lost weight.
High-fibre foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fibre foods also take a long time to digest, which means you’ll feel full longer. The high water and fiber content in most fruits and vegetables makes them hard to over-eat.

The following are some steps which will help,
1. Instead of the traditional 3 meals a day, eat only when you are actually hungry. Eat what you like but try to be healthy. Avoid eating anything 3 hours before sleeping.
2. Avoid chocolate, cake, brownies, potato chips, ice cream, fizzy drinks or any junk food.
3. Never starve yourself. It also makes you feel woozy, tired, and makes you hungrier.
4. Eat plenty of fruit and vegetables, especially if you feel like snacking or for dessert. Note that some plants such as corns, avocado, banana, coconut, contain much higher calories than others. You don't need to avoid all the high calorie plants but just don't think you can eat them as much as you want.
5. Aim to eat 'good carbs (Carbohydrates)' - which have a low glycemic index - such as brown rice, oats, whole-wheat bread and whole-wheat pasta. Try not to have carbs after 5pm as any unused carbs will likely be stored as fat overnight, negating your morning bike session.
6. Don’t forget about exercising! At least 30 minutes of daily walking.
7. Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day.
8. Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda.

Hope I answered your query. Let me know if you have other suggestions.

Grace Abraham.
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