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Suffering from obesity, short in height, excessive fat on stomach, thighs. Suggest diet and exercises?

sir im of 23 years lady ,and also a working women , so i start up in the morning at 7.00am and i go in the eveg i reach at 8pm , and im so short and fat and i have a tumy tuck,theigs it looks so ugly for me to go out ,and for that that reason im not getting the matches also, so please help with this problem ,and i don t have a time to do exercise and maintain a proper diet ,so please i request you to help me to solve this problem so i will be so thankful to you.
Asked On : Mon, 4 Feb 2013
Answers:  3 Views:  33
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General & Family Physician 's  Response
Hi, thanks for using healthcare magic

Weight loss can be difficult and requires commitment to lifestyle changes. Most persons can lose only 10% of their weight by lifestyle changes but this 10% loss is enough to improve blood sugar, blood pressure and reduce cholesterol.

To lose weight the amount of energy that you put into your body has to be less than the amount of energy that you put out. In other words you have to reduce the calories you eat/drink and increase physical activity.
There are two main types of diet, the low fat low calorie diet- in this diet you would eliminate fatty foods (use low fat cheeses/milk/mayonaise/dressings), reduce or eliminate butter or frying,increase vegetables and fruits and eliminate sodas, reduce intake of meats that are high in fat
Low carb diet reduces the intake of carbohydrates because carbohydrates cause the body to make insulin and insulin causes the body to store fat. This involves reducing/eliminating the use of bread/biscuits/rice/pasta/flour/cereals/ high carb fruits, increasing intake of vegetables with low carb, eliminating sodas.
There is information online on which foods can be used in either diet.

In terms of exercise/activity, it does not have to be 30 mins at once, if you can take three 10 minute breaks during the day and walk about , it would be beneficial.

I hope this helps
Answered: Tue, 5 Feb 2013
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Dietitian & Nutritionist Taru Agarwal's  Response
Hello Dear,

Weight = energy expenditure- energy intake. So its simple that your intake should be lesser to your expenditure to get the ideal body weight.

Include more fibers like whole grains, whole pulses, fruits and vegetables in your daily diet. Don't skip any of your meals specially breakfast. Say completely NO to junk and oily food items. Include some suiting herbs in your daily life. Start some walks / exercise , if there is a lack of time then do chair exercise, use stairs instead of lift to some extent, start stretching after every two hours of sitting.

Last get your hypothyroid test done if weight is increasing continuously.

Hope it will help.
Answered: Wed, 6 Feb 2013
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General & Family Physician Dr. Vignesh Sankar's  Response
Hi, do take little breaks in between...Physical activity must be there to avoid complications in the future...Do treadmill atleast for 20 mins a day....It will reduce ur BMI...
Answered: Tue, 5 Feb 2013
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Disclaimer: These answers are for your information only and not intended to replace your relationship with your treating physician.
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