I am 33 years old I am suffering from obesity since childhood my weight is 101 kg and my height is 5'7" and I have also high B.P. And gas problem. And some time constipation also.
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1. Have small frequent meals at regular intervals instead of 3-4 large ones 2. Eat slowly chewing each bite 15-20 times 3. Drink 3 litres water daily 4. Brisk walk daily for 1 hr 5. Walk instead of hiring transport, avoid sitting continuously for an hr, take 15 mins light walk post meals, avoid lying down within an hr of a meal. 6. Avoid junk/ processed/canned/ready to eat/ fried/ sugary/ outside foods, soft & hard drinks, chocolates, ice cream, sweets 7. Replace simple carbs-potato, sugar, sago, refined grains (maida, biscuit, cake, white bread, noodles, white rice) with complex carbs-whole fruits with peel, vegetables, salads, whole legumes (sprouts, rajma, soyabean), whole grains (atta, bajra, ragi, jowar, barley, dalia, suji, atta bread, brown rice) 8. Avoid eating in front of tv 9. Hypertension: cut down on salt intake, avoid egg on daily basis, check label for sodium content when buying packaged foods, use tata salt lite & rock salt in cooking, avoid table salt, have 1 coconut water w/o cream daily, handful of makhana, pumpkin seeds 10. Gas problem: have saunf water 11. Constipation: include salads & flax seeds in lunch & dinner, ripe papaya, ripe guava, bhindi daily. 12. Regular sound sleep, early to bed & early to rise are equally important to solve all these problems.
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