I just qualified for Combined Defence Services. Now second tier is of physical, medical exams on SSB. I qualified because I worked hard, but physically I am very weak to qualify. I can't even run for more than 150m. I never played any sports, never in my locality, colony, school, college. Now, I have one more problem with myself I am masturbating extremely since the age of 12. Now I am so weak that I am unable to run, exercise. I have put on weight. I have put on belly fat that looks disgusting. Now apart from these, I am passionate to become an army officer. I took pride today not to masturbate and do exercise and become strong. Please suggest me methods for starting running. I can't run for even 100-150 metres. I didn't had any injury and disease in my past. Also give me suggestions regarding my physical and medical exam of SSB. Please suggest me schedule for eating, sleeping and doing exercise, running etc. Please help me.

Dr. Sajeev KumarGeneral Physician32yrs exp

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You need to have diet plan based on your BMI & activities. Whatever we eat is metabolised by the body for the energy needed to do daily work and the excess is stored as fat. Abdomen is the first place to gain weight and last to disappear. In brief, Weight reduction can be achieved only by reducing the intake of food 1/3 of what you take now. And by appropriate exercise plans for each part like belly, thighs, legs / chest etc. To burn off fat. Some tips 1) Drink three or four cups of water whenever you feel hungry and just before eating food 2) Take boiled or raw vegetable like cucumber, carrot etc. As half of your diet. Then take 1/2 of your total diet as sprouted pulses / proteinaceous food like roti, cooked pulses and remaining with rice or other carbohydrates. Oil or ghee etc. Should be just bare minimum. And do aerobic exercises, running, jogging or at least walking briskly 3-5 KMs and swimming if possible, and in a gym if feasible. The most important is to burn off the energy intake by exercises. There is no short cut or medicines without exercise & dieting to take just as mush food as needed for your activities. The food we eat is utilised for our energy needs and the remaining will be stored as fat which leads to obesity. It is better to do some tests. A DIET CHART TimingFoods To EatCalories Early MorningLukewarm Water with Lemon 1 glass0 Tea without Sugar + 2 Biscuits90 Breakfast2 Rotis + 1/2 cup Paneer Curry330 ORBrown Bread Upma 1 plate + Milk 1 cup300 Mid-Morning1 Banana/1/2 cup Melon/20 Grapes50 LunchBrown Rice 1 cup (195 gm) + Mixed Vegetables 1/2 cup + Salad 1 bowl + Raita 1 small bowl345 EveningButter Milk 1 cup35 Dinner2 Rotis + Vegetable Soup 1 bowl + Salad 1 bowl370 Total1220/1190 Cal To lose weight, you must burn more calories than you consume. One pound equals 3,500 calories. If you cut 500 a day from your diet, you'll lose a pound a week. People who lose weight slowly, about 1 to 2 pounds per week, are more successful at keeping the weight off. You'll also burn additional calories if you increase your physical activity. You weight-loss plan should do all of the following: ?Emphasize fruits, vegetables, whole grains, and fat-free or low-fat dairy products. ?Include lean meats, poultry, fish, beans, eggs, and nuts. ?Contain foods low in saturated fats, avoid trans fats, and limit cholesterol and salt (sodium). ?Avoid refined sugars and processed foods. Some tips to help you lose weight: ?Keep a food diary. Writing down everything you eat is critical! Noting how you feel when you eat will help you identify emotional triggers that may cause you to overeat. Emotional eaters tend to overeat. ?Eat when you're truly hungry rather than when you're tired, anxious or stressed. ?Eat slowly. If you eat too fast, you eat more than you need to satisfy your hunger. Your brain needs time to catch up with your stomach. ?Plan your meals ahead of time so you make healthy choices. When dining out, check the menu online and decide what you will order before you sit down. Ask for dressings on the side. Opt for foods that are baked, broiled or steamed versus fried or swimming in creamy sauces. Avoid chips and bread baskets?they add unnecessary calories. ?Stay hydrated. People often mistake thirst for hunger. ?Eat breakfast. If you skip this meal, you'll be starving by lunchtime. You'll have more difficulty making healthy choices throughout the day. ?Find resources to help you keep track of your food choices and nutritional values, and that can offer additional support when you need it. You have to check your blood CBC and TFT.  

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