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How to lose weight
I'm currently 70 kg 168 cm
I had gained 5 kgs in 10 months because of new pg shifting, which now I have left.
I'm a nursing student.
My esr and mch is also high. Test done in dec Hb dec-13.1
Hb april-11.6
I had also taken anti anxiety medicines
From dec till now I had taken meds for cervical pain and hemorrhoids
How should I lose weight with my heavy college schedule and hectic clinicals.
Answers (10)
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Hello, we need to improvise lot of nutrition conditions. Pls connect with me through app directly.
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+168
Do not crash diet now.
Short practical plan for busy nursing schedule:
_ Food: No need for strict diet.
â 3 regular meals, avoid skipping then overeating
â Plate: 1/2 veg, 1/4 roti / rice, 1/4 dal / egg / chicken / curd
â Stop fried, bakery, sugary chai, cold drinks, late night ordering
â Carry tiffin - roasted chana, fruits, boiled egg, curd
â Water 2 to 2.5 L, fiber for hemorrhoids - whole grains, veg, fruits
Brisk walk, light strength training,sleep
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Anti anxiety meds can affect weight - do not stop on own, discuss with doctor _ Check: Repeat Hb, iron, vitamin D, B12, thyroid with doctor, and discuss ESR rise and hemorrhoid diet.
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Ask via app
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Please ask me directly for personalized diet plan for you.
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For nursing students with a hectic schedule, focus on small, sustainable habits rather than strict dieting.
* Don’t skip breakfast: Boiled eggs, oats, sprouts, Greek yogurt/curd, or vegetable poha.
* Carry healthy snacks: Roasted chana, nuts (10–15), fruit, buttermilk, or protein-rich yogurt.
* Choose balanced meals: ½ plate vegetables, ¼ plate protein (dal, paneer, chicken, fish, eggs), ¼ plate whole grains (roti, brown rice).
* Avoid frequent tea/coffee with biscuits, sugary drinks, and fried canteen foods.
* Stay hydrated: Drink 2–3 L water daily and carry a water bottle during shifts.
* Walk whenever possible: Use stairs, take 10–15 minute brisk walks, and aim for 8,000–10,000 steps/day.
* Strength training: 20–30 minutes, 3 times/week, even bodyweight exercises are effective.
* Sleep: Try to get 7–8 hours over 24 hours, even if shift work requires split sleep.
* Protein with every meal: Helps control hunger and preserve muscle during weight loss.
* Aim for gradual weight loss: Around 0.5–1 kg per week is healthy and sustainable.
Consistency matters more than perfection, especially with rotating shifts.
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Ms. Nidhi Gupta
Dietitian/Nutritionist
3 yrs exp
Pathankot
See if you really want to loss your weight first create a good mind set reduce your your stress understand your body needs a Healthy mindset results in a healthy weight loss
Next Steps
Consult for a personalised diet plan
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation to help you better
Check these test also
Liver function test
Kidney function test
Lipid profile
Thyroid profile
Hba1c
Vitamin d and vitamin b-12
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Ms. Durdana Ansari
Dietitian/Nutritionist
4 yrs exp
Mumbai
Based on your height (168 cm), weight (70 kg), and age (21 years), your weight gain could be due to a combination of changes in your living environment, irregular eating habits, stress, reduced physical activity, and the medications you've taken over the past few months.
The good news is that you do not need to follow a crash diet to lose weight. Aim for a gradual weight loss of about 0.5-1 kg per week through a sustainable approach.
✅️ Here are a few practical tips:
• Never skip breakfast. Choose a protein-rich meal such as eggs, paneer, Greek yogurt, sprouts, or a protein-rich dosa/chilla.
• Carry healthy snacks like roasted chana, fruits, nuts, or buttermilk during your clinical postings to avoid long gaps without eating.
• Include protein with every meal to improve satiety and preserve muscle mass.
• Stay well hydrated and try to drink 2.5-3 liters of water daily.
• Aim for at least 7,000-10,000 steps a day, which is often achievable during nursing clinicals, and add 20-30 minutes of strength training 3-4 times per week if possible.
• Get adequate sleep whenever your schedule allows, as poor sleep and stress can make weight loss more difficult.
Next Steps
If you'd like, I can help create a customized diet plan according to your college timings, hostel/PG food availability, and hectic schedule.
Health Tips
Since your medical history includes anxiety medication, cervical pain, hemorrhoids, and changes in your blood reports, I would recommend a personalized nutrition plan rather than a generic diet. This will ensure your weight loss is safe while also addressing your energy needs, iron status, gut health, and busy schedule.
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls connect through app directly.
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Ms. Lovely Verma
Dietitian/Nutritionist
6 yrs exp
Bangalore
You need proper diet plan for betterment of your health and routine
Contact us on Practo
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