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Want to reduce weight??

I am21 years with 182cm height and 96kgs. I am from Chennai and and I need some guidelines for reducing my weight. What should I do for reducing my weight? I am feeling fear of my overweight. Please help me out.
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Doctor Answers (4) on Want to reduce weight??

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Janani Tamilvanan Coimbatore | Pediatrician
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Thanks for your email. Based on your anthropometric measurements provided, you BMI seems to be 29.0, which indicates that you are obese as per Indian standards. So it is very essential that you take immediate steps to lose weight. General guidelines: 1. You need to prevent further weight gain and at the same time you need to take efforts to reduce your body weight. 2. Burn more and eat less is the answer to achieve your step 1. 3. Adequate sleep is very important ( 6-8 hours every day) 4. Destress your life. Stress can contribute to weight gain. 5. Physical activity, eg. brisk walking for 30-40 minutes everyday will help you to lose weight and stay active. 6. Genetics could be one of the factors contributing to your weight gain. So a genetic assessment test will help you to identify the genetic related causes.
Next Steps
If you need additional help, check out www.geneobe.com and can get in touch with me.
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Dt. Neha Shivhare Mumbai | Dietitian/Nutritionist
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Take high fiber low fat diet. Drink lot of water everyday. Do regular exercise like crunches and pushups daily to reduce belly fat. Take sound sleep. Have small and frequent meals at regular intervals of 2-3 hrs.
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Ms. Ruchita Maheshwari Mumbai | Dietitian/Nutritionist
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Hello there I understand your concern. Your weight should be between 80-82kgs. Include protein rich sources like egg whites,chicken,fish, pulses,Dal's,Paneer, soya. Drink plenty of water at least 10-12 glasses of water,include 2 mugs of green tea. Stay away from fried foods,packed foods, sweets,aerated drinks. Start walk for at least 20-30mins for 5 times/week if it is manageable.
Next Steps
if you wish to start your weight loss professionally you can consult me.
Health Tips
please don't go for any crash diets or fad diets.
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Dr. Chethan R S Bangalore | General Physician
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Hi..... Following these steps will help- Choose a low-carb diet.. Eat when hungry.. Eat real food.. Measure your progress wisely.. Be persistent Avoid artificial sweeteners.. Review any medications.. Stress less, sleep more.. Eat less dairy products and nuts.. Supplement vitamins and minerals.. Use intermittent fasting.. Exercise smart.. Achieve optimal ketosis.. Get your hormones checked.. Add green tea.. Consult Dietitian for diet chart...  
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