I am overweight around 108 kg, height 5' 10" go to gym early morning and spend almost 1.5 hours there. What should I have before going to gym? Should I go empty stomach and have breakfast after wards. And should I consume whey protein after my workout session. Please guide.
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I understand your concern. Most people who are fat are made to feel that it is because you lack will power, you are lethargic and a weak person. But that is definitely not true. It is your your hormones which have made you fat and keeping you fat. Unless we make correct diagnosis and and create a diet and lifestyle plan to correct that hormonal abnormalities you will not be able to lose weight for long term. Avoid all junk food and all sweet food. Low fat diet does not work for majority of people. Eat wholesome nutritious food full of fibers, good quality fat like ghee and coconut etc. Don't focus on calories but on nutritional density and diversity. Simultaneously working on exercise and diet will surely help. Best rate to lose weight is 1/2 kg per week. If that happens, it is least likely to go high again in future. You do not have to do rigorous exercise to lose weight but start with something small. Let us say 8 minute workout. Pick one which you like and can do. Trying to lose weight in very short time will need some form of crash diet. Even if you lose weight doing this kind of crash diet, you will get it all back within no time and all the gain will be mainly fat. Not good for your health. Be gentle and patient with yourself. Demonstrate commitment in your persistent efforts. Make comprehensive change in diet, exercise, sleep and stress in your routine. This is called lifestyle medicine. If you can not do it on your own, find some lifestyle medicine expert who can help you in this over extended period of time my best wishes to you.
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Hi lybrate-user, Your BMI is: 34.2 kg/m�. This makes you Obese. There are two pillars for weight loss. Diet and exercise. Since you are exercising regularly, your diet may have scope for improvement. Also its important to know whether you have any medical condition which is leading to your condition. You should have a wholesome breakfast (Poha/upma/paratha/dosa/chila/idli), whatever you like, before going to gym. You can start exercising 1 hour after that. It this is not possible for you please take some fruits with milk before your work out regime. Yes it is important to have protien-rich meal after workout. It may consist of egg/chicken/fish/sprouts/dal/milk etc. I would recommend whey protien only if you have lactose intolerance, otherwise not. I would be happy to help you
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