Brief Answer:
further necessary information

Detailed Answer:

Hi,

1. Calculating your body mass index [BMI] according to your weight, height, age, and sex, it comes out to be 30.25 kg/ m² [Normal BMI range is 18.5 kg/m² - 25 kg/m²] so you are in ' Obese Class I'

PS. normal weight range for your height is 59.9 kg - 81.0 kgs which means that you will need to lose 17.0 kgs to reach a BMI of 25 kg/m².

2. As most of the blood parameters are normal, please exclude sedentary lifestyle as secondary causes of weight gain.

PS. There is no magic pill in any system of medicine which can help you in reducing weight without the help of lifestyle and dietary modification along with exercise schedule.

A. DIETARY AND LIFESTYLE CHANGES

1. There is a limit to how much one can exercise every day. An average (non-athlete) person cannot run or exercise vigorously for more than 30 minutes i.e. you cannot burn more than 300 calories through EXERCISE every day! So it is important to control the tongue, along with whatever exercise you do:

½ hour of walking burn 130 calories
½ hour of jogging/running burn 300-350 calories
½ hour of swimming burn 250 calories
½ hour of cycling burn 150 calories
½ hour of aerobic exercise burn 250 calories
½ hour of light exercise like writing/driving burn 50 calories

i.e. if you don’t exercise you consume about 2000-2500 calories per day. To this, you Add any of the above exercise protocol to consume more calories and keep your calorie consumption below 2000 per day and you will be losing weight

. Tips on Eating: Starvation is not the right way to lose weight. Take the right type of diet and eat heartily:

AVOID:
.sedentary lifestyle, daytime sleeping after meals, newly harvested rice, curd, butter, ghee, cheese, cream, chocolates, cakes, pastries, ice-creams.
. oils should be reduced to a minimum, avoid deep fried foods like puries, bhajees, potato chips.
.avoid potatoes, sweet potatoes, beets, yam, nuts, fruits with sweet pulp like chickoos, bananas and grapes.
. Avoid processed and tinned foods, opt for fresh foods.
. Drinking cold water after exercise.
. Eliminate all cold food and drink; you should eat nothing that is refrigerator cold.

WHAT TO EAT:

. Start the meal with a large bowl of thin soup, followed by a good volume of salads prepared with green vegetables (cabbage, cauliflower, lettuce, cucumber, sprouted pulses). This will prevent you from taking extra servings of the meals. Drink plenty of water and diluted buttermilk.

. Avoid rice, take roti or phulka, without oil or ghee.The bhaji servings should be prepared from green leafy vegetables, onions, cauliflower’s, lady’s finger, radish, turnips, mushrooms, sprouted pulses. Oil may be substituted by gravy of tomato, onion, garlic, and ginger, in the curry or bhaji for taste.

. For morning and evening snacks, take recommended fruits, vegetables and low fat (skimmed) milk, black tea without sugar has negligible calories.

. Carbohydrates: fat requires carbohydrates to burn, so take them in moderation like grains.

. DEVELOP HEALTHY EATING HABITS:

. Do not eat only 2 large meals a day. It leads to overeating due to hunger. Take snacks in between. It is advisable to eat a good breakfast and light lunch and dinner.

. Keep a quiet and pleasant atmosphere in the dining hall. Watching TV while eating, talking, arguments, angry discussions all lead to overeating g.

. Eat slowly; chewing each bite thoroughly gives a feeling of satiation.
. Do not be tempted to finish up the leftovers.
. Use nonstick cooking ware for cooking

P.S.:
1. Ayurveda though is a slower process, but in case of weight loss: haste makes waste, so one has to be gradual in his approach.
2. It is wise to take vitamin and mineral supplementation during this period, to ensure that your body does not lack any nutrients

B. I do prepare result oriented weight loss medicine which is purely made from natural herbs, which I do recommend to my patient(s) and is free from cholesterol and caffeine which is initially a 3-month course and if one is willing then can be extended for 6 months. If interested I can courier you the said medicine [3kg weight loss per month] along with necessary vitamin and/or other supplements with weekly diet chart.

Dr. Munish Sood
Consultant Physician

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