Hi. I am sushma from hyderabad. I would like get solution for my problem that is I am suffering from thyroid issue and trying for family planning. And I want to loose weight. At present I am 75 kgs and my height is 4'9.

Dt. Anuradha SharmaDietitian/Nutritionist11yrs exp

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Hello lybrate-user, first of all, we should not target fast weight loss. It took time to gain, it will take time to loose. Weight gain can be handled by few major steps: 1. Balanced diet: in a day take 25% cereals (rice/ roti/ idli/poha etc.) + 25% protein rice foods (dairy/ dals/ nuts/ non-veg etc.) + 40% vegetables- prepared and salads + 10% fruits. Make sure to take small and frequent meals. 2. Drink adequate water, keep sipping throughout the day. Drinking 1 glass per hour is not a great idea. 3. Sleep and take meals on proper time. Time plays important role in digestion and absorption of food, even impacts weight through hormonal cycles. 4. Regular activity is a must. Do what ever you like, whenever you have time. Just keep 2 hour gap after breakfast, lunch or dinner. You can play games like badminton, do yoga, dance, walk and jog, join classes like judo karate etc. Anything that suits you. 5. Start small, do not create huge goals from day one, example do 5 min exercise in first week. Make it 10 min next week etc. 6. Work on stress management. Do certain activites which you like. Example listen to music while doing mindless work. Also, it will be better if you can connect with me and take personal advice.  

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