need to reduce my weight
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Weight loss can be done in different ways. You would set a goal. Calculate 5 to 10% of your present weight and try and aim for this if its appropriate.
It is mainly done with: (1)changes in diet (2)increased activity (3) some persons require medication (4)surgical techniques
Persons are normally grouped according to their BMI (body mass index). This refers to the persons weight for their height. It can be calculated using online calculators. If a person's BMI is 25 to 39.9 (overweight), if more than 30- obese. Above this there are then different levels of obesity.
(1)Activity- Ideally, if possible, it is advised to exercise 150 mins a week. This is supposed to be a mix of aerobic and strength training. It is divided into 5 -30 mins sessions.
If there is pain eg from arthritis then may not be able to get this much done though can try swimming which is non impact.
Start slow, maybe 10 to 15 mins, if possible, then increase
Best to do an activity that will likely continue eg if you like to walk- start with this or bike or dance etc
Rowing machines also provide good exercise and are low impact
(2)Diet Changes-This plays a big big role. Some persons can lose weight with diet alone.
There are different types of diets but they have features in general such as NO SODAS (unless diet) , NO NORMAL fruit drinks (would have to be diet ones with no calories)
Both of these are full of sugar.
There are some persons who lose weight but stopping these only.
Consider drinking a glass of water before each meal, it fills you slightly and helps with weight loss, helps with burning off energy at rest in some persons and in this weight helps with weight.
Different types of diets. Main ones are low calorie/low fat and low carb.
In low calorie/low fat- Need a food diary
In general , women need to reduce to 1500 a day to lose a pound a week and men to 2000 but this can vary.
Use an online calorie counter to help monitor daily calorie use.
Use low calorie foods, increase the portion of fruits and vegetables and salads- these should be half of main meal.
The other half (with reduced sizes)- should be protein and carbs
NO sodas (unless diet)
In low carb diet-reduce or restrict foods such as pasta, potato, rice, flour products (bread, biscuits, pastry). Use mainly protein and vegetables/fruit/salads etc.No sodas
Snacks would be nuts, cucumber, meat snacks, popcorn
Some persons use a meal replacement for at least one meal.
(3)Medication is used if the BMI is more than 27 and the person has one or more of the following- diabetes, high blood pressure, sleep apnea, fatty liver, , arthritis etc
It is also used if the BMI is more than 30
(4)Surgery is used in persons where the BMI is more than 40 or the BMI is more than 35 and the has at least one of the following -diabetes , high blood pressure, sleep apnea, arthritis, fatty liver etc
I hope this helps, feel free to ask any other questions
diet, activity, meds (if needed)
At 27.1, diet, exercise and meds (if you have diabetes or high blood pressure or any of the other complications of weight)
Meds can be used after trying with diet and exercise if you prefer.
The diets mentioned can be used low carb or low fat/low calorie, there are slight variations of these and you can use whichever you would more likely stick to.
You can find meal plans or ideas for which one you choose online as well, a number of different ideas for low carb meals or low fat/low calorie meals
Remember a glass of water before each meal
The activity recommended applies- if possible eventually aim for 150 mins a week
Please feel free to ask anything else
can cause rebound weight gain in some persons, less than 1000
Sorry for the delayed reply
10 kg in one month is a lot and in very many cases, when persons lose weight that quickly- they regain it and more just as quickly.
The body starts to fight against it.
It can be done but it requires a very low calorie diet of less than 1000-1200 that unfortunately is difficult to maintain and this is the reason that there is rebound weight gain.
can be done
5 Kg is achievable in one month and would not be associated with rapid weight regain.
Using one of the diet types mentioned earlier (if you wish, can consider speaking to a nutritionist for a plan tailored for you) and exercising at least 150 mins a week, should allow you to lose 5 kg.
There was a study done in the US (National weight control registry) that looked at persons who lost weight and kept it off, They wanted to see what they had in common.After you lose the weight, to keep it off, consider
(1)most weighed themselves at least once weekly, if you notice a 1 to 2 pound gain, then change diet to get it back off, better to respond quickly
(2)exercise consistently, the study found that these persons exercised daily
(3)consistently make sure to keep a good breakfast
(4)less than 10 hours tv or screen time a week-persons who do a lot of this are usually inactive
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