Dr. What is the ideal weight for 5.3 height female. My weight is 65 kg. How to get ideal weight.

Question

Hi For your height your weight should be 53 to 57 kgs I am so happy that you are concerned about your weight Let me share few tips and techniqueswhich will help you to reach your goal of losing weight "In Order to achieve this its important to focus on 2 things 1. Food 2. Physical Activity/ Exercise" "Lifestyle modifications 1. Start some sort of exercise walk 45 mins/day or 10 mins after everymeal 2. Eat every 3hourly 3. Climb stairs instead of going by lift 4. Walk during ad breaks on TV 5. Park your car far away and walk to the entrance 6. Avoid eating outside foods, fried, oily, sugary foods, papads, 7. Avoid skipping meals 8. While shopping in supermarkets, buy healthy products to keep in your kitchen pantry 9. Avoid keeping tempting high calorie foods in front of you, or in house. 10. Keep your fork or spoon down between bites. "Food Options that can we taken as much as we want Green salads (capsicum, lettuce leaves, cabbage, tomato, cucumber etc.), clear vegetable soups, very thin buttermilk, jaljeera and lime water without sugar in between or along with the meals "Breakfast Options 1. 1 cup tea/coffee (no sugar or you can use Stevia which is easily available in any medical shop its a natural sweetener 2. 30gms or 1 Fist (Muthi) Poha / Upma / Oats / Wheatflakes / Museli / 2 Idli (Avoid coconut chutney) 1 Dosa /small Uttapam/1 brown bread sandwhich (no butter, cheese, aloo)/2 Eggwhite omelette sandwhich/1 bowl sprouts/1 bowl curd. "Midmorning/ late evening snacks • 1 bowl popcorn/1 bowl kurmurabhel/1 bowl roasted Chana/ 2- 3 Marie biscuits/2 digestive biscuits/ sprouts/ fruits /vegetable soup/salads. "Lunch and Dinner- Oil- 3-4tsp /day. • Start with 1 big bowl of salad • Roti Options - 2 chapati /1 bajra/ 1 jowar roti /1 cup brown rice • Lentil Options - 1 cup dal/ curd/ kadhi/ pulses/rasam / sambhar/ 2-4 pcs low fat paneer/chicken /fish • 1 vati Vegetables (no potato)" "Exercise: A Must Combination of cardio vascular exercises and weight training can bring effective weight loss with the diet.Running, jogging, cycling, swimming and dancing are some best forms of cardio vascular exercises which burn fat instantly. • Working out with dumbles, oushups, pull-ups, weight lifting are the exercises which help to firm he lose muscle and shape up our body" "A Big No No to these Food items I know you can do it • Sugar, honey, jaggery, sweet items (confectionary, barfis, chocolate, ice cream, puddings etc.) • Fried foods (Wada, bhajiya, wafers, samosa, farsan etc.). • Thickening agents like corn floor and maida in soups. • Soft drinks (cola, Pepsi, limca, thums up etc.) and alcohol. • Reused oils and hydrogenated fats (dalda, vanaspati). • Fruits like mango, banana, chickoo, jackfruit and grapes. Manisha– Follow this for 2 weeks and incase you have any queries in between feel free to message me back and book my appointment.

Deepal Shukla · Accepted Answer

Hi For your height your weight should be 53 to 57 kgs I am so happy that you are concerned about your weight Let me share few tips and techniqueswhich will help you to reach your goal of losing weight "In Order to achieve this its important to focus on 2 things 1. Food 2. Physical Activity/ Exercise" "Lifestyle modifications 1. Start some sort of exercise walk 45 mins/day or 10 mins after everymeal 2. Eat every 3hourly 3. Climb stairs instead of going by lift 4. Walk during ad breaks on TV 5. Park your car far away and walk to the entrance 6. Avoid eating outside foods, fried, oily, sugary foods, papads, 7. Avoid skipping meals 8. While shopping in supermarkets, buy healthy products to keep in your kitchen pantry 9. Avoid keeping tempting high calorie foods in front of you, or in house. 10. Keep your fork or spoon down between bites. "Food Options that can we taken as much as we want Green salads (capsicum, lettuce leaves, cabbage, tomato, cucumber etc.), clear vegetable soups, very thin buttermilk, jaljeera and lime water without sugar in between or along with the meals "Breakfast Options 1. 1 cup tea/coffee (no sugar or you can use Stevia which is easily available in any medical shop its a natural sweetener 2. 30gms or 1 Fist (Muthi) Poha / Upma / Oats / Wheatflakes / Museli / 2 Idli (Avoid coconut chutney) 1 Dosa /small Uttapam/1 brown bread sandwhich (no butter, cheese, aloo)/2 Eggwhite omelette sandwhich/1 bowl sprouts/1 bowl curd. "Midmorning/ late evening snacks • 1 bowl popcorn/1 bowl kurmurabhel/1 bowl roasted Chana/ 2- 3 Marie biscuits/2 digestive biscuits/ sprouts/ fruits /vegetable soup/salads. "Lunch and Dinner- Oil- 3-4tsp /day. • Start with 1 big bowl of salad • Roti Options - 2 chapati /1 bajra/ 1 jowar roti /1 cup brown rice • Lentil Options - 1 cup dal/ curd/ kadhi/ pulses/rasam / sambhar/ 2-4 pcs low fat paneer/chicken /fish • 1 vati Vegetables (no potato)" "Exercise: A Must Combination of cardio vascular exercises and weight training can bring effective weight loss with the diet.Running, jogging, cycling, swimming and dancing are some best forms of cardio vascular exercises which burn fat instantly. • Working out with dumbles, oushups, pull-ups, weight lifting are the exercises which help to firm he lose muscle and shape up our body" "A Big No No to these Food items I know you can do it • Sugar, honey, jaggery, sweet items (confectionary, barfis, chocolate, ice cream, puddings etc.) • Fried foods (Wada, bhajiya, wafers, samosa, farsan etc.). • Thickening agents like corn floor and maida in soups. • Soft drinks (cola, Pepsi, limca, thums up etc.) and alcohol. • Reused oils and hydrogenated fats (dalda, vanaspati). • Fruits like mango, banana, chickoo, jackfruit and grapes. Manisha– Follow this for 2 weeks and incase you have any queries in between feel free to message me back and book my appointment.

Neha Suryawanshi · Answer

According to your height your ideal weight should be 57 kgs. You need to reduce 8 kgs. Take high fiber low fat diet. Drink lot of water everyday. Take small and frequent meals at regular intervals of 2-3 hrs. Avoid outside food completely. Ask me privately for customized diet plan for you.