I am 30 year old and suffer from obesity after child birth. My current weight is 89 kg. What to do?
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Hello. The first thing towards achieving our weight status is, following a healthy life style, which includes having a sleep wake cycle according to the nature's cycle. Eat healthy meals, healthy eating includes, having small frequent meals, which are high in good quality complete protein, coming from milk and milk products, a combination of cereals and pulse, low fat animal products. Having carbohydrates coming from complex sources and not from refined sources. Have less of visible fats in the day, that is coming from oil, butter ghee, etc. Along with this, a daily physical activity, at least for an hour is a must which could include simple activities like brisk walking, running, swimming, playing some sport like badminton, tennis, squash, dancing, gym, or other fitness programs.
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You need to follow proper diet and exercise consistently. Also it is important to find out whether there is any other medical reason contributing for your obesity.
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Young people generally become overweight or obese because they don't get enough physical activity in combination with poor eating habits. Genetics and lifestyle also contribute to a child's weight status. There are a number of steps you can take to help prevent overweight and obesity during childhood and adolescence. (They'll help you, too!) They include: -Gradually work to change family eating habits and activity levels rather than focusing on weight. Change the habits and the weight will take care of itself. -Be a role model. Parents who eat healthy foods and are physically activity set an example that increases the likelihood their children will do the same. -Encourage physical activity. Children should have an hour of moderate physical activity most days of t-the week. More than an hour of activity may promote weight loss and subsequent maintenance. -Reduce time in front of the TV and computer to less than two hours a day. -Encourage children to eat only when hungry, and to eat slowly. -Avoid using food as a reward or withholding food as a punishment. -Keep the refrigerator stocked with fat-free or low-fat milk and fresh fruit and vegetables instead of soft --drinks and snacks high in sugar and fat. -Serve at least five servings of fruits and vegetables daily. -Encourage children to drink water rather than beverages with added sugar, such as soft drinks, sports drinks and fruit juice drinks.
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Its necessary to follow a healthy lifestyle as fat loss is a gradual process. There is no quick fix approach. Following a healthy diet which has optimal amounts of first-class proteins (dairy products, eggs, chicken etc) reduced carbohydrates (white rice, poha etc) & healthy fats (almonds. Walnuts etc) along with a structured? exercise program that is balanced with weight training and cardio will surely help. Hormonal imbalances that can impede your rate of fat loss. Stay consistent & patient in order to achieve your weight loss goals. Kindly contact us for your issues & to get customised? diet & workout plan.
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