Hi, I am 53 years old and having 116 kg weight and my height is 5.8'' how I can reduce my weight in a faster matter. If u can help

Ans: Main causative factors of hypertension are inactivity, stress, obesity or overweight, unhealthy habits like drinking, smoking, chronic conditions, etc. Low Calorie, low Fat, Low Sodium Diet has to be followed for lowering weight and blood pressure. Exercise > 30 minutes / day Reduce sodium intake / day. Include 1 teaspoon(5 g of > Salt) Avoid refined carbs especially sugar, bakery items. Eat potassium rich foods ( green leafy veggies, tomatoes, coconut water, lemon, orange, banana, dates, etc. Exercise > 30 minutes / day. Manage your stress by deep breathing exercises, meditation, etc.

Ans: To lose body fat, calorie intake should be based on your BMI. Follow a balanced diet plan. Choose low calorie fruits and vegetables like cucumber, green vegetables, apple, oranges, etc. Eat small and frequent meals. Choose fibre-rich and slower-to-digest complex carbohydrates versus refined ones ,like oats, whole wheat, multigrain flour. Include good sources of protein with each meal (lean meat, legumes, etc.) , as it will help curbing appetite and controlling weight. Ensure to have 10-12 glasses of water as it helps burn calories. Engage in regular physical activity.

Ans: Weight reduction should be focused on body fat loss. Include a diet with high complex carbohydrates like fiber rich foods, e.g. fruits, vegetables, whole grain cereals etc.; low fat like olive or mustard oil; good protein foods like low fat dairy products, eggs, lean meat, pulses and legumes etc. Follow a regular daily exercise which will increase lean mass and reduce body fat. Avoid sweets, alcohol, fast foods, etc.

Ans: Hi Samson, at a height of 5'3" and a weight of 83 kg, knowing your age would help provide more specific advice, but you are currently considered overweight for your height. Reducing weight is a journey that requires patience, consistency, and dedication. Start by focusing on reducing your calorie intake, increasing your protein consumption, and decreasing your intake of carbohydrates. Incorporate more physical activity into your daily routine, such as walking, jogging, cycling, or swimming, which are excellent forms of cardio that can help burn calories and improve your cardiovascular health.

In addition to cardio, it's important to include resistance exercises like lifting weights, which will help build muscle and increase your metabolism, making it easier to burn fat. Strength training not only aids in weight loss but also improves overall body composition by increasing muscle mass. For personalized dietary advice, it’s best to consult a nutritionist who can help you create a balanced meal plan that aligns with your goals. Remember, the key to successful weight loss is to maintain a calorie deficit, where you burn more calories than you consume. Stay committed to this journey, and you'll see gradual and sustainable results.

Ans: Hey Amar,

To lose weight, you need to create a calorie defict. Which means you need to eat less than what your body burns. Sounds technical but if you just follow your body's hunger-satiation signals it should be good. There are a couple of ways you can manage to feel full
1. Have a glass of water 15-20 min before your meals. This will help you understand exactly how hungry you are when you sit to eat your main meals.
2. Have a balanced meal. Have 2 servings of vegetables (salads/sabzi), 1 serving of protein and 1 serving of carbohydrates (roti/rice). This will ensure you don't over eat and exceed your caloric requirements
3. Remove 30 minutes for exercise at least 5-6 days a week. We cannot eat very less calories since that can compromise our nutrient intake and create deficiencies in long run. And exercise is the simplest form to create calorie deficit to compliment your fat loss journey.
4. Try to sleep before 12am. Sleep plays a very vital role in your fat loss journey. Research states that inadequate sleep leads to fat gain and also, excess caloric intake. So clock in 7-9 hours of good quality sleep.
5. If you routine is stressful then ensure to practise deep breathing exercise, or yoga or meditation to manage stress. Cortisol (stress hormone) is responsible for fat deposition around the belly. So manage your stress levels and prioritise mental health.

Losing weight is simple, all it requires is discipline and consistency. And the journey doesn't end when you achieve that number on your weighing scale. I always give an example of income. For income, you need a job, if you lose the job you lose your income. The same way if you want to sustain weight, you need to keep the diet and lifestyle healthy forever. So, keep the diet sustainable. :)