I am suffering from my heavy weight. I am 39 years Old Height 5.2,weight 79 Kgs. Not taking oily food, only red rice and roti without oil. Less sugar into, almost using stevia powder for sweets. Taking apple cider vinegar daily morning in empty stomach. Working in pvt co. Sitting job for 8 hr. Kindly guide me how can I reduce my weight.
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lybrate-user, You have grade 1 obesity, with a BMI of 31.85 kgs/M2. Your ideal body weight should be 57 kgs. In this communication it will be difficult to give exact dietary advice. However, following things need to be done. 1) Diet should be planned considering ideal body weight (57 kgs) X 25 calories = 1425 Kcal per day. 2) Plus you will have to exercise daily for at least 1 hour, how to find time is part of your day planning. 3) Should join a gym or yoga class or do regular jogging or running, 4) Consume more of green leafy vegetables and salads and fruits. 4) Check thyroid hormone levels, to rule out hypothyroidism. Thanks.
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Hi, 1) it is not only the quality of food but the quantity is important too. If you feel you are consuming large quantity of food then reduce the amount consumed. Eat lot of vegetables - they bulk you up and have negligible calories, thus you won't be consuming more of carbs or fats which are the foods that cause weight gain. 2) Main culprit in your case I think is because of your sitting job. Get up and walk around the office every hour. Use the stairs as much as possible instead of lift. Walk from bus stand to office or park your vehicle at a distance and walk to your office. 3) To lose weight you need to be in energy deficit, that means the calories burned through exercise and physical activity should be more than calories eaten. 4) See a good dietician who can provide you a diet chart and follow it strictly. All the best. Thank you.
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