At the age bracket from 22 years to 25 years, I used to do lots of exercises close to 10 to 12 hours a day, because I was preparing for army. But due to some family deliverables I was not able to get into it. At that time I was very slim, and muscular. Later on I get job in call center there are no day or night and today after 12 years I became fat, please tell me what to do?

Dr. Arvind YadavHomeopath7yrs exp

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Symptoms: increase body weight. (your ideal weight is based on your gender, age, & height.) do's and do not'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. Avoid smoking and alcohol as it predisposes a person towards obesity. Replace daily consumption of soft drinks, fruit juices and milk with 6 to 8 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 consult your doctor: before you start any type of diet. If you are very overweight. 

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