Dear patient, you need to control your further weight gain first for which you must do 40 mins of brisk walking daily (morning walk or evening walk before dinner) and do following diet
control. Along with this homeopathic medications can help you cure this problem from root if taken regularly with detailed case taking, you can consult privately for the same with all your reports till now
DO'S AND DONT'S:
Avoid a sedentary life. Regular and moderate exercises daily, even for ten minutes will go a long way. Daily fast walking for 45 minutes is helpful to burn calories. Avoid a high fatty diet like cakes, biscuits, candies, chocolates, butter, cheese and sugar
. Avoid fried and oily food Do not over-eat. Instead eat frequent small meals, rather than infrequent large meals with unhealthy snacks in between. Eat 3 to 4 moderate meals a day with your main meal in the middle of the day.
Eat slowly. Not only will your meal last longer but it will also feel more substantial.
and alcohol as it predisposes a person towards obesity
Replace daily consumption of soft drinks, fruit juices and milk with 10-12 glasses of water.
A simple crash diet is never an answer to obesity. Instead a balanced diet with regular exercise is advisable. Think of a permanent change rather than a short term dieting. Walking burns
upto 250 calories per hour. Jogging uses about 400 calories per hour. Swimming burns upto 500 calories per hour and playing a game like squash could burn upto 650 calories per hour. Brisk walking at a pace of 120 steps per minute not only helps you to lose weight but also gives your heart and lungs a workout at the same time.
DAILY CALORIE REQUIREMENTS:
Men with inactive lifestyle : 2400 - 2500 cals
Men with active lifestyle : 2800 - 3000cals
Men with very active lifestyle : 3400 - 3500 cals
Women with inactive lifestyle: 1900 cals
Women with active lifestyle: 2150 cals
Women with very active lifestyle: 2500 cals
Early morning: (6-7 am) : ? 1-2 glasses of Warm water with the some freshly squeezed lemon juice and after 15-20 mins you can have your morning tea. (preferably green tea)
Breakfast: (9-10 am): Poha/upma/brown bread vegetable sandwhich/cornflakes with 1 bowl of seasonal fruits (avoid butter in sandwhich and excessive intake of bananas and chickoo)
Lunch: (1-2 pm): it is better to start lunch with a small quantity of salad which can have sprouts into it. It helps your stomach to fill up enough so that you don?t bump into extra rotis when more hungry. It can be followed by 2 rotis, plate of cooked vegetables and 1 cup of dal. You can have 1 small cup of curd of skimmed milk or 1-2 glass of buttermilk.
Evening snack: (5-6 pm): 1 cup tea with light snack of 2-3 wheat/oats biscuits.
Dinner: 2 rotis (without ghee) with vegetables and brown rice if you want for 2 times/week in small quantities. Avoid curd at night as it causes constipation