Dear Gaurav I am 25 yrs and my height is 5 ft 6 in. My current weight is 82 kg. I am borderline diabetic. I want to lose 20 kg this year. Can you pls suggest some exercises I can start to lose weight?

Ans:

If you are overweight, you need to inculcate a healthy lifestyle that includes a balanced diet and a fitness regimen.

Your diet should include adequate protein, more complex carbohydrates and high fibre foods.

Avoid unhealthy foods containing high fat and simple carbohydrates like fast foods, sugary drinks, sweets, savouries, etc.

Adopt an effective exercise schedule with aerobics and strengthening exercises.

Drink sufficient water and have a good, sound sleep for at least 7-8 hours daily.

This will enable loss of body fat percentage and spike up your metabolism.

Ans:

It is good to know that you have already made a lot of effort towards losing weight.

But I hope the 8 kg loss has not occurred in a month! As you have not given the exact year, hopefully you have had a gradual weight loss.

A sudden loss of weight in a short period of time is unhealthy and is mainly achieved by starvation diets which results in loss of lean mass.

Aim at fat loss rather than weight loss.

The ideal way to lose fat percentage from your body is by having a balanced diet which should meet all the macro and micro nutrient requirements and include low fat, high protein, high fibre foods to increase your metabolism.

In addition to this, you must incorporate a fitness schedule which can include cardio activities, like the 10,000 steps which you are already accomplishing.

Along with this, strength training exercises will boost your metabolism and increase your muscle mass.

Start doing endurance exercises regularly and build up on them on a gradual basis.

Make sure your diet is in compliance with your exercises.

Ans:

Obesity is one of the influencing factors as far as the development of kidney stones is concerned.

A high fat percentage can affect the kidneys’s function, thus increasing the need to exercise and lose weight.

Include an exercise schedule to increase lean mass and have a nutritionally balanced diet with a focus on low carb, high protein and fibre.

Kidney stones are hard deposits made of minerals and salts that form inside your kidney.

Include more vegetables, fruits, whole grains and low-fat dairy in your diet.

Limit the intake of sodium, sugar and red meat.

Fruits rich in citric acid have also been shown to have a positive effect in preventing kidneys stones.

Get to know the particular fruits and veggies that have high oxalate content and try to limit them or be sure to eat them in combination with calcium-rich foods.

Including extra water in your diet can help prevent the formation of both uric acid and cystine stones.

Ans: Diabetes can be controlled with a slow reduction of body fat by following a balanced diet which includes high complex carbohydrates like fiber from vegetables, fruits, whole grains etc. ; low fats like olive, canola, groundnut oils etc.; good sources of protein like low fat dairy products, lean meat, eggs, pulses and legumes, etc. Follow a regular regimen of exercise which includes aerobic and strengthening exercises. Avoid sweets, fast foods, aerated water, alcohol, etc. Incorporate low salt in diet, drink plenty of water and sleep well.

Ans: Thank you for sharing your concerns. It’s important to use sensitive language, so instead of the term “handicapped,” you may identify as a person with a disability. Now coming to Weight loss, it is achievable even with limited mobility by focusing on proper nutrition and customized activities. Create a calorie deficit by consuming balanced meals rich in protein, fiber, and healthy fats, while minimizing processed foods. Stay active with seated exercises like arm movements, resistance band training, or light weight lifting. Even you can throw basketball against wall to keep burning calories, bicycle with your arms instead of your legs etc .Practice mindful eating with portion control, slow chewing, and adequate hydration. Take short breaks from work to stretch, and consult a physiotherapist for personalized advice. Track your progress through weight or measurements and celebrate small victories to stay motivated. If your disability is significant, consider applying for a disability certificate for additional support. I wish you good luck...