Overweight, Vitamin D Deficient, and Knee Pain: How Can I Lose Weight Safely?

Ans:

Lack of movement can cause stiffness in the joints and thus pain on movement.

You need to include strengthening exercises, build bone density and include Calcium and vitamin D rich foods in your diet.

Being overweight is the prime cause of pressure on the knees which may lead to osteoarthritis, so maintain a healthy weight.

Include more protein foods, high fibre and low fat in your diet.

Make an effort to be physically active and reduce body fat percentage.

Ans: The very fact you have all these comorbidities as illnesses is that, you need to look into your lifestyle and take action.
Balanced diet, timely meals, adequate and Appropriate physical exercise should be the priority rather than short cuts of Bariatric surgery.

Ans: These are some basic guidelines that u can follow -
- Regular meal timings
- Have minimum 2-3 meals in a day
- Protein with every meal
- Replace refined oil with cold pressed oil
- Incase of IBS understand which food triggers it, and eliminate that food item
- Avoid packaged and processed foods
- Manage ur stress levels well, because gut issues have a lot to do with the stress levels
- Quality sleep of 7-8hrs
- Start with some basic physiotherapy and learn some exercise from physiotherapist, that will help u in losing weight

Please consult a nutritionist and get a proper meal plan customised, it will surely help you!