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Obesity issue
My body weight is 102 KGS and my height is 5.7 feets. My BMI index is 33.8 which falls under obesity class 1. I am working for 9-10 hrs on a desk job. I have very less physical activity as I am working with a company that provides work from home. I have less social interactions my day starts and ends on my working table. I am too concerned about my weight few months ago my weight was 95 but with 1-2 months it raised to 102. I have cholesterol and triglycerides problem which I came to know recently. Please specific a solution so I can get into shape and become free from diseases.
Answers (12)
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If your job keeps you sitting at a desk for long hours at home, it’s easy for your weight to go up and for health concerns like high cholesterol and triglycerides to appear.
Instead of going for quick fixes, focus on making small, manageable changes to your daily routine.
Stand up and move around for a few minutes every hour—take a quick walk, stretch, or just step away from your desk.
Aim to fill half your plate with colorful vegetables—this provides fiber, vitamins, and keeps you full. Reserve one quarter of your plate for whole grains like brown rice, roti, or quinoa, which offer lasting energy.
The remaining quarter should be lean protein sources such as lentils, beans, tofu, or low-fat dairy, supporting muscle and overall health.
This balanced approach helps control calories, supports digestion, and keeps your meals nutritious and satisfying.
Try to exercise or do any form of physical activity for at least 30 minutes a day and stay well hydrated.
Remember, improving your health and managing your weight is a journey that takes time and patience.
Next Steps
As your dietitian, I can work with you to create a plan that fits your lifestyle and helps you focus on building healthy habits.
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Hii considering your weight concern i would suggest you to do lifestyle changes with no need for strenuous exercise or spending time in the gym. With few changes in your home based plans can work best for you in proper guidance. With no fancy diets just the timings and right food combination can fix your problem. For easy and practical diet you can have a consultation for all your diet queries.
Thanks
Dt. Rupali
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book a consultation and be open to few changes in the current lifestyle
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Please ask me directly for personalized diet plan for you.
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Please discuss your diet over consultation to help you better
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Healthy morning
According to parameters it’s really excess weight
Foods to include
Healthy fats like omega -3 rich
High fiber whole grains
Plenty of vegetables
Low glycemic fruits
Add probiotics homemade curd , buttermilk
Foods avoid completely
Refined carbs
Sugary items
Fried and processed foods
Red meat and organ meat
Trans fats
Alcohol and smoking
Eating timings and habits
Early light dinner
No snacking at night
Hydration: 2.5 -3 liter per day
Avoid skipping breakfast
Add herbal tea: green tea, hibiscus tea ( cholesterol lowering)
Lifestyle tips:
Exercise regularly minimum 45 minutes/ day
Mix brisk walk + yoga/ gym + body weight exercise
Sleep :
7-8 hours ( poor sleep -Poor metabolism)
Set your weight goal
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Good evening,
You need proper diet plan and lifestyle modification.
Kindly contact personally for a customized diet plan
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Hello ,With changes in your life style you can loose weight and manage other health concerns ..
If you are looking to start on your fat loss journey we can definitely connect on 1:1 consultation.
https://www.instagram.com/ansusnutrimom?igsh=ZHNyZDBuZ3E3eWd3&utm_source=qr
Ping me on the Id to connect
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Good evening a healthy diet with lifestyle modification is key to it.
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Hello sir
Good evening
I understand ur concern and u Need not worry as if can be brought into control
With proper dietary steps and measures u can come back to correct weight
Take up a direct consultation so that we can understand ur body in order to provide correct diet chart and u will start seeing differences right from 1st week
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Hello your health state may deteriorate if not taken care of now. Please share your age as well. And provide me a food journal of your current intake in order to repair your diet.
Even If it is 20% exercise role in a healthy Lifestyle but that 20% matters a lot. Please start taking small steps like moving around the house while on calls.
Next Steps
consult for a holistic health approach
Health Tips
for triglycerides and cholesterol, start having veggies-rolled oats as breakfast with sprinkles of flax seeds.
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Hi
Good afternoon!
Please start with walking everyday for 20-30 minutes, incase you aren’t already doing it.
Do a complete blood test and schedule a consultation with through my website.
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Prajna Pai
Dietitian/Nutritionist
38 yrs exp
Mumbai
Hi.. As your parameters are also high according to you & with real excess weight .. U have to immediately connect & get proper guidance to loose weight. This is a wake up call
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Connect with me directly or through Practo app & get a detailed personalised diet plan
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