Hi, I am 31 years old. My body weight is 81kg & height is 175cm. I look average and not fatty. Blood results are okay and I am dust allergic only. I use only Foracort 100 rotacap once a day. I am quite okay with this. But the real problem is body weight. Some people say it is bone weight and can not be controlled. I am having problems with this weight. If I walk or run for 1-2 mins I will be exhausted, leg pains, ankle stress etc. My eating habits are healthy-as non veg I consume only eggs. I do not eat fish or meat/meat products. I like to do exercise and develop good looking body, but bcos of this weight I can not do anything for more than 10 mins or so. My weight is not hereditary as my parents have normal weights. Pls advice on how can I bring down my weight to 60-65 kgs. Thanks in advance.

Dr. Surbhi AgrawalGeneral Physician12yrs exp

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Pay close attention to your food choice. ���������Eat less carbohydrate food sources like�chapatti, rice, noodles, pasta, bread etc as they help in gaining weight and storing fat. ���������While having lunch or dinner eat vegetables and dal to fill your stomach rather eating lots of chapattis or rice. ���������Have a healthy breakfast like�poha, idli, upma, plain dosa,�oats,�dalia�or�khichdi�with vegetables. ���������Eat a balance diet including good quality proteins like: fish, lean chicken and eggs. If you are a vegetarian then include skimmed milk, low fat paneer, butter milk, soy bean or soy milk in your diet. ���������Avoid ghee, butter or vanaspati. Prepare your diet with vegetable oil like sunflower, safflower soybean or olive oil. ���������Eat plenty of salads. ���������Eat fresh fruits including apple, orange, pineapple, papaya, sweet lime, berries, guava, watermelon, mask melon etc. ���������Avoid eating outside junk and fried foods like pizza, pasta, roll, burgers, cakes, chocolates and cookies. ���������Have an early dinner. The earlier the better, giving your system more time to digest the food. ���������Avoid cold drinks/alcohol as they add empty calories to your diet. ���������Avoid fat enriched milk products like cheese, sweets, full fat cream etc. ���������Drink 3 liters of water in a day. ���������Try to have less sugar in food and beverages. ���������Try to drink 2 cups of green tea in a day as green tea helps in weight loss by aiding digestion. ���������Avoid red meat like mutton, beef, lamb or pork. ���������Eat sprouts or roasted�chana, whenever you feel hungry. 

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