Excess weight
| Discussion in 'All Categories' started by Pawan - Jul 14th, 2024 6:33 am. | |
Pawan
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My weight is increasing very fast. Please suggest some solution to reduce it. Are there any dietary or lifestyle changes that you would recommend? |
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re: Excess weight
by Dr. B. S. Bhalla -
Jul 14th, 2024
6:41 am
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Dr. B. S. Bhalla
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Weight management can be effectively achieved through a combination of dietary adjustments, increased physical activity, and lifestyle changes. Here are some recommendations to help you reduce weight: Dietary Changes Balanced Diet: Focus on a balanced diet that includes a variety of nutrients. Incorporate fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals. Portion Control: Be mindful of portion sizes. Eating smaller portions can help reduce overall calorie intake. Reduce Sugary and Processed Foods: Minimize consumption of sugary drinks, snacks, and processed foods that are high in unhealthy fats and sugars. Increase Fiber Intake: Foods high in fiber, such as fruits, vegetables, legumes, and whole grains, can help you feel full and satisfied longer. Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger. Eat Regularly: Skipping meals can lead to overeating later. Aim for regular, balanced meals and healthy snacks if needed. Limit Alcohol: Alcoholic drinks can add unnecessary calories to your diet. Physical Activity Regular Exercise: Engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, combined with muscle-strengthening activities on 2 or more days a week. Incorporate Physical Activity into Daily Routine: Take stairs instead of the elevator, walk or bike to nearby places, and incorporate short activity breaks during the day. Find Enjoyable Activities: Choose activities you enjoy, whether it's dancing, swimming, hiking, or playing a sport, to make exercise more sustainable. Set Realistic Goals: Start with achievable goals and gradually increase the intensity and duration of your workouts. Lifestyle Changes Sleep: Ensure you get enough sleep, as lack of sleep can contribute to weight gain. Stress Management: Practice stress-reducing techniques such as yoga, meditation, deep breathing exercises, or hobbies to prevent stress-related eating. Consistency: Be consistent with your healthy habits. Long-term changes are more effective than short-term diets. Mindful Eating: Pay attention to what and how much you eat. Avoid distractions like watching TV or using your phone while eating. Medical Consultation Consult a Doctor or Dietitian: Before starting any weight loss program, it's a good idea to consult with a healthcare provider or a registered dietitian, especially considering your various health issues. They can provide personalized advice based on your specific conditions. Regular Check-ups: Monitor your health regularly to ensure that your weight loss plan is effective and safe. |