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Difficulty in reducing weight, embarrassed due to obesity. Diet and exercise tips?

hello doc..i have a problem in reducing weight . .i do diets but after ending that i gain those kilos again and i am fed up from these diets n i am very depressed and i feel so embarrased in parties and in university too because of my obesity .. please help me in reducing my weight .. i am 20 yrs old girl and my weight in 78 kg ..height in 5 3. .i want to be 50 kg pls give me a diet plan and excercise details. thanku
Asked On : Wed, 24 Oct 2012
Answers:  3 Views:  65
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  User's Response
Hi there.
First of all, dont lose hope. It need a lot of dedication and perseverence from your side.
Losing weight is difficult to do without the proper motivation. It needs a combination of diet and exercise. You can join a gym or form a walking or exercise group with like minded people and motivate each other. Even an hours brisk walk daily works wonders.
Secondly, stick to healthy food, with less oils, less junk foods, prefer vegetarian, avoid too much rice and breads, sodas, etc, opt for fresh juices. Eat a heavy breakfast, medium lunch and light supper. Do not skip meals. It causes craving. Dont buy fatty foods and store at home and dont order home deliveries. Cook and eat a simple light meal. Dont snack in between and calm those hunger pangs with low fat buttermilk or yoghurt or munch on some cucumber/carrot salads.
Hope you are encouraged towards a new slim you.
Answered: Wed, 24 Oct 2012
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Pathologist and Microbiologist Dr. Shailja Puri 's  Response
Hello and welcome to HCM
Inorder to maintain your weight you need life style modification.
Don,t go for crash diet courses because there is rapid weight gain as soon as the crash course is over.

1. First and foremost, start exercising regularly. You should begin with aerobic exercises. Initially lighter ones. Do not try to turn and twist as it is likely to injure your muscles and ligaments.
2. Include lot of fruits and raw vegetables like salads in your diet.
3. Take plenty of fluids like fresh fruit juices and soups regularly.
4. Avoid fast food and food rich in carbohydrates and sugars.
5. Avoid saturated fats which are present in coconut oil, palm oil, ghee and butter.
6. Replace saturated fats with unsaturated fats like safflower oil, sunflowr oil, soyabean oil and cotton seed oil.
7. If you are non-veg avoid red meat. Include fish in your diet. It is rich in omega 3 fatty acid which is good for the cardiovascular syatem.
8. Never miss your breakfast. Take good breakfast. Keep your dinner light. Take a stroll after dinner. There should be atleast 2 hours gap between dinner and going to bed.
9. Avoid alcohol and smoking
10. Take smaller meals more often.
11. Take care of your vitamin and mineral needs. Take supplements in case deficiency is present.
Try to stick to this regime. Weight reduction will take some time, But it will be more sustained.

Thank you and take care
Dr Shailja P Wahal
Answered: Wed, 24 Oct 2012
I find this answer helpful
  User's Response

Thanks for approaching.
I dont know which diets you have done before,would like to suggest you to be little patient and set small targets to lose,so that your body can sustain that loss.Focus for 3-4 kgs loss of each month,and simultaneaously maintain that loss. Dont go for crash or fad diets.Do include some physical activity in your routine.Dont skip your meals,which inturn will slow down your metabolism and also will land u up eating more in next meal.If there is any hormonal imbalance like irregular periods etc.,get them balanced by incorporating some kitchen herbs in your diet like coriander,curry leaves etc. Dont supress your cravings,but try to look for healthier and better options.Eat smartly and dont deprieve yourself from tasty food.Find out more healthy,tasty ,easily available recipes not just for the sake of your weight ,but for the sake of your health too.There is nothing to get depressed as "The Time for START is now.It's never too late to do something good".

take care,
Dr. Tanju Khurana
Weight Management Consultant
Answered: Thu, 25 Oct 2012
Disclaimer: These answers are for your information only and not intended to replace your relationship with your treating physician.
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