Actually I have pcod problem I am getting more weight ,my weight is 75 what shall I do please give some suggestion. I want to reduce my weight.

Question

Hello dear Lybrate user, you have understood correctly that best way of managing pcos is by weight loss. There are 5 important parts of weight loss program: 1. Balanced diet- we should take complex carbohydrates, good protein, essential fatty acids (nuts and seeds, non-refined oil), 5 servings of fruits and vegetables for other vitamins and minerals. Missing on any of these might cause deficiencies. 2. Please drink 8-10 glasses of water per day, in case you are not habituated then increase gradually and target to achieve 10 glasses in 10 days. 3. Exercise regularly- it is recommended by scientific studies that 5 days of exercise for 50 min is required for good health for normal weight people. If we need to loose weight, we require little more effort. We must increase stamina day be day to achieve weight loss. 4. Sleep well- 7- 8 hours of sound sleep plays very important role in weight loss. Plus our body needs good rest after the exercise schedule. 5 stay away from stress- keep some enjoyment time for yourself, deep breath, listen to music, indulge in hobbies. And still if you feel you need help please take help. Contact us for personalized diet plans, my doctor code is asa6fa.

Anuradha Sharma · Accepted Answer

Hello dear Lybrate user, you have understood correctly that best way of managing pcos is by weight loss. There are 5 important parts of weight loss program: 1. Balanced diet- we should take complex carbohydrates, good protein, essential fatty acids (nuts and seeds, non-refined oil), 5 servings of fruits and vegetables for other vitamins and minerals. Missing on any of these might cause deficiencies. 2. Please drink 8-10 glasses of water per day, in case you are not habituated then increase gradually and target to achieve 10 glasses in 10 days. 3. Exercise regularly- it is recommended by scientific studies that 5 days of exercise for 50 min is required for good health for normal weight people. If we need to loose weight, we require little more effort. We must increase stamina day be day to achieve weight loss. 4. Sleep well- 7- 8 hours of sound sleep plays very important role in weight loss. Plus our body needs good rest after the exercise schedule. 5 stay away from stress- keep some enjoyment time for yourself, deep breath, listen to music, indulge in hobbies. And still if you feel you need help please take help. Contact us for personalized diet plans, my doctor code is asa6fa.

Geetanjali Ahuja Mengi · Answer

Hi, here are a few tips that will help you:- exercise 40-45 minutes 4-5 times a week. Eat small frequent meals every 2 -3 hours have whole grain cereals like millets and pulses eat protein rich diet (especially post workout, it will help in building muscle) and improve metabolism. Eat proper breakfast, as 40% of day?s energy comes from breakfast. Include healthy fat in your diet like nuts - almonds and walnuts, seeds like pumpkin, watermelon, sunflower seeds, etc. Eat fiber rich diet, it will help to gain early satiety and help you feel full - include fruits and vegetables in your diet avoid junk food, oily food, processed or canned foods. Drink a glass of water every hour daily to optimally hydrate the body. Note: the given prescription can change according to different conditions.

Karuna Chawla · Answer

First of all you should change your eating habits like 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic) or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't overeat 3. Take your breakfast every day. Don't skip it. U can eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits, a handful of peanuts, seasonal fruit, a cup of curd/milk etc 5. Finish your dinner at least 2 hours before going to sleep. 6. Avoid fast foods n fried foods7.take a lot of green vegetables n fruit. 8. Drink lot of water9. Everyday preferably sleep on same time 10. Maintain active life style exercise in the form of yoga, cycling, swimming, gymming etc. Now about point no. 10. You should join a gym for weight training. Do it 2-3 times a week with at least 48 hours in between 2 sessions. On other days you can do cardio exercises. Till lock down do suryanamaskar. Be for more details you can consult me.

Apeksha Thakkar · Answer

Hello,

Fat loss diets are highly personalized based on individuals? requirements, lifestyle, health status, ethnicity, BMR etc. By adding or deleting a single food component cannot give fruitful results. At any point in time, you cannot get results if you eat the same amount of food every day. Consult me online for the personalized fat loss packages.