HELLO KOMAL MEM, I AM 40 YEARS OLD, MOTHER OF 2 BOYS. I WANT TO REDUCE MY WEIGHT. PRESENTLY MY WEIGHT IS 81 KG. SINCE ONE YEAR I AM MEDICATION OF HIGH BP AND THYRIOD BORDER LINE, DAILY MORNING AND NIGHT I TAKE TELMA AM. EARLY MORNING I TAKE THYRONORM 12.5 MG. I ALSO TAKE BALANCE DEIT. IN WEEK I DRINK 5 TO 6 DAYS. I WALK IN MORNING 45 MINUTES. I HAVE TO SIT 8 TO 9 HOURS FOR JOB. YOUR SUGGETION IS HIGHLY APPRECIATED.

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: For providing advice on weight, I need to know your weight and BMI. However, as you can see in my responses to some of the previous queries, a dietary modifications is very personalised in case of Diabetes. Moreover, person with diabetes should take smaller meals rather than heavy few meals.
More importantly, I need to know your HbA1c and Fasting and PP blood sugar levels and other lipid parameters to comment about the sufficiency of anti diabetic medication you are taking.

Your schedule indicate that you seem to be doing intermittent or time restricted fasting. This has proven benefit as the VLCD or very low calorie diet. VLCD with around 800 Kilo Calories a day, is a standard of diabetes care in many country including the UK. However, please ensure that you are not developing hypoglycemia or low sugar levels.

Regarding weight reduction strategies and reversal/remission of diabetes, a more personalised discussion with a physician is needed.

Dr Chandrakant Lahariya
Senior Consultant Physician & Diabetologist
Centre for Health: The Speciality Practice, New Delhi

Ans: What you are telling me and asking me appears like a joke.
You already have identified all your problems and so in a way you know solutions.
Increase your sleep time. Eat healthy. Consult a physician for starting medications for diabetes and hypertension.
reduce weight. Get more physically active.

Work is important but can not be a priority over your health.

You are young at 46 and when people in India now expect to live 75 or 80 years if they are over 18 years.

So, if you give your health some attention now, it will benefit you in future.

Ans: Thank you for your query. As a physiotherapist, I recommend combining your daily walking routine with strength training exercises like squats, lunges, and resistance band exercises to build muscle, which boosts metabolism. Additionally, focus on high-intensity interval training (HIIT) to vary the intensity of your workouts and burn more calories. Incorporate core-strengthening exercises such as planks to enhance stability and overall fitness. Pay attention to diet and hydration as they play a crucial role in weight loss, ensuring you maintain a calorie deficit. Finally, consult with a nutritionist or fitness expert for personalized guidance. Wishing you success in your weight loss journey!