Hello I am 39 years old female and weigh 70 kg. I lose weight and gain weight and this goes alternatively, am I eligible for bariatric surgery. I know I need to diet and exercise to lose wt but still need to know. For fluctuating weight can it be done ?also I am a prediabetes and my parents are diabetic.
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Hi, losing and gaining it back is called yo-yo effect. This happens when you follow very strict diet plans which are not balanced and sustainable. Bariatric surgery is done in morbid obesity cases (bmi > 35 kg/m2) with many co-morbidities. Your prediabetic condition can be totally reversed with lifestyle changes. Weight is a sum total of bone, water, muscle and fat. You need to lose fat to get healthy. Eat small frequent meals every 2 -3 hours to improve metabolism and reduce fat. Have whole grain cereals like millets (bajra, jowar,ragi) and pulses and sprouts. Eat protein rich diet egg whites, sprouts (especially post workout, it will help in building muscle) and improve metabolism. Include healthy essential fat in your diet like nuts - almonds and walnuts, vegetable seeds like pumpkin, watermelon, sunflower seeds, etc. Eat fiber rich diet, it will help to gain early satiety and help you feel full - include fruits like citrus varieties, papaya and leafy vegetables in your diet. Eat heavy breakfast, as 40% of day?s energy comes from breakfast. Moderate lunch and light dinner with maximum fibre and protein?s. Avoid junk food, oily food, processed or canned foods. Drink a glass of water every hour daily to optimally hydrate the body. Exercise 40-45 minutes 4-5 times a week. Brisk walking, aerobics, jogging, skipping or any outdoor activity can be done. Sleep of 7-8 hours will help in releasing all toxins and reduce bloating thus will lead to weight loss.
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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. Https://www.youtube.com/watch? V=wmhmazurgvsandfeature=youtu. Be for more details you can consult me.
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