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68 years
2 years ago
How can I reduce my BMI if it is more than 34
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Dr. Neha Ahuja
Dietician
2 years ago
Hi Mr. PATIENT more than 34 means you are following into grade 3 obesity. You need to reduce weight. Weight reduction require efforts both in diet management and exercise of minimum 30 to 45 minutes a day.
?Suggest you to have smaller and frequent meals in a day ? 3 major meals (lunch , breakfast and dinner) and 2-3 small mid-meal snacks. Don't fill your stomach too much at a time. Eat a little less than being full. ?Start your day with lemon water (1 lemon squeezed into a glass of lukewarm water). ?Include complex carbs in your diet like whole wheat bran chapati/multigrain chapati/oats dalia/brown rice and reduce your carb intake to 5- 6 servings in day. 1 serving equals to a roti equal to a size of a CD/ 1 katori rice/1 slice of bread/ 2 tablespoon of dalia/sooji etc.
?Include 3 to 5 katori of colorful vegetables in a day -cooked and raw as salad. ?Consume 1 to 2 small seasonal fruits in a day to get enough vitamins minerals and antioxidants. ?Include low fat proteins in your diet like 1 to 2 katori pulses/legumes like chana /rajma/chhole/ 1cup of low fat milk/50 gm of low fat paneer/plain yogurt/50 g of roasted or grilled chicken if not taking dal or legumes in a day. ?Include 2-3 tsp of healthy oils for cooking in a day- soybean/rice bran oil/mustard oil/olive oil etc.
?Drink a cup of hot water 15 to 20 minutes after every major meal to ensure proper digestion and fat reduction. ?Include 5 to 6 almonds and 1 walnut in your diet either in the morning or as a mid-meal snack. ?Snacking should be healthy. Include roasted chana/moong/makhana/murmura/steamed sprouts/ oats or ragi idli/besan cheela/coconut water/chhaach/lemon water/vegetable juice/fruits as mid meal snacks. ?Hydrate yourself well with 2 to 3 liters of water per day. ?Reduce your sugar consumption/carbonated beverages/sugary beverages. ?Avoid foods rich in trans-fat, sugar, maida and salt. Avoid processed foods, bakery products, fried foods, thick gravies etc.
?Do not binge on your favorite food. Have a small portion of it. Whenever going out opt for baked/grilled/steamed food/salads without creamy dressings/soups etc. ?Exercise daily at least 4 to 5 days a week. ?Exercise and diet management is the best way to lose weight naturally and it lasts long.
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