Over weight
I am 90 kgs with waistline is 38 inches and hip area of 42 inches and height is 5.5". I need to reduce 30kgs. My major concern is my thighs and lower abdomen. I am a working professional with a sitting job. I wake up at 6am for my office and sleep at 10:30. My diet is normal I have 2 paranthas in morning 2 chappati along with a bowl of vegetable for lunch and for dinner I prefer salad and fruits with water intake as 6-8 glasses per day. My exercise regime I climb metro stairs and 6 floors to my office which makes a total of 300 stairs a day and walk 5300 steps a day which is almost 4kms. I have lost 1 inch from my waist however not measured my weight. My aim is to achieve my target weight by December this year. can you please advise on below: 1. Where I am going wrong in my regime? 2. Shall I join a gym for fast results? 3. What should be my optimum diet? 4. What should be my water intake ? 5. How much I need to walk per day? Please help as I am really working hard and wanna red
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Dr. Poornachandra Tejaswi S
General Physician 3 yrs exp Bangalore advice is- you should follow a strict diet, avoid eating oily and spicy foods, avoid sugary substances like sweets and diary products since it contributes too much of calories. If you are a non vegetarian skip consuming meat like mutton instead you can prefer skinned out chicken 1-2 pieces which should be a cooked variety not a fried type and it should be only once a week or you can have fish curry not fish fry, since fried food substances have lot of oil so avoid consuming that.prefer fresh fruits like pears,apples, citrus fruits,jamon, berries like blueberries,raspberries and include fresh vegetables in the form of salads.have fresh sprouts daily in the morning. Prefer skimmed milk than regular milk which is low in fat. Try to include brown rice, oats into your diet instead of roti.prefer olive oil or if not available then sunflower oil for cooking. Avoid cocunut in your cooking since it is rich in cholesterol.prefer buttermilk and ragi gunji than soft drinks which again gives you extra calories.avoid junk foods and fast foods, prefer home cooked meals. Drink plenty of water to stay hydrated. Do daily morning jogging for 30-40min,skipping for 10-15mins, cycling for 30-40mins. Do daily morning meditation and yoga. In the evening do brisk walking for 20-30mins and do swimming for 30-40mins.if you are not satisfied kindly consult a dietician.
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