I am 33 years old .l am suffering from obesity. I want to reduce my weight. What should I do?

Question

Dear Lybrate user, thanks for your query. For weight loss, you should follow a balanced diet plan over the day and a practical physical activity regime. Eat diet rich in protein like pulses, legumes, skim milk, nuts lean meat and eggs etc. Add good amount of raw vegetables in your diet in the form of salads to get good fiber content. Eat small frequent meals and avoid long food gaps to avoid acidity. Drink plenty of water throughout the day. Avoid refined flour, sugar, fried and junk foods. Practice at least 45 minutes or 1 hour of brisk walking. For personalised diet plan, please consult a qualified dietician to have better results.

Nidhi Makharia Agarwal · Accepted Answer

Dear Lybrate user, thanks for your query. For weight loss, you should follow a balanced diet plan over the day and a practical physical activity regime. Eat diet rich in protein like pulses, legumes, skim milk, nuts lean meat and eggs etc. Add good amount of raw vegetables in your diet in the form of salads to get good fiber content. Eat small frequent meals and avoid long food gaps to avoid acidity. Drink plenty of water throughout the day. Avoid refined flour, sugar, fried and junk foods. Practice at least 45 minutes or 1 hour of brisk walking. For personalised diet plan, please consult a qualified dietician to have better results.

Karuna Chawla · Answer

First of all you should change your eating habits like 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic) or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't overeat 3. Take your breakfast every day. Don't skip it. U can eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits, a handful of peanuts, seasonal fruit, a cup of curd/milk etc 5. Finish your dinner at least 2 hours before going to sleep. 6. Avoid fast foods n fried foods7.take a lot of green vegetables n fruit. 8. Drink lot of water9. Everyday preferably sleep on same time 10. Maintain active life style exercise in the form of yoga, cycling, swimming, gymming etc. Now about point no. 10. You should join a gym for weight training. Do it 2-3 times a week with at least 48 hours in between 2 sessions. On other days you can do cardio exercises. Till lock down do suryanamaskar. for more details you can consult me.