I'm really trying to lose some weight, about 10 kg, and I'm looking for advice on how to make that happen. Can you help me with effective methods or strategies for weight loss?

Answered by 1 Apollo Doctors

Dr Dhankecha Dineshbhai

General Practitioner

MBBS
6+ Yrs

Consult Now

Diet* 1. Eat nutrient-dense foods: Focus on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. 2. Hydrate adequately: Drink plenty of water throughout the day to help control hunger and boost metabolism. 3. Control portion sizes: Eat smaller, frequent meals to avoid overeating and promote weight loss. 4. Reduce calorie intake: Aim for a daily calorie deficit of 500-1000 calories to promote weight loss. 5. Limit processed and high-calorie foods: Avoid or restrict foods high in sugar, salt, and unhealthy fats. Exercise 1. Aim for 150 minutes of moderate-intensity exercise: Engage in physical activities like brisk walking, cycling, or swimming for at least 150 minutes per week. 2. Incorporate strength training: Add resistance exercises to your routine to build muscle and boost metabolism. 3. Increase physical activity: Aim for 10,000 steps per day and incorporate more physical activity into your daily routine. 4. Try high-intensity interval training (HIIT): Incorporate HIIT workouts to boost metabolism and burn calories efficiently. Lifestyle Changes 1. Get enough sleep: Aim for 7-8 hours of sleep per night to help regulate hunger hormones and support weight loss. 2. Manage stress: Engage in stress-reducing activities like meditation, yoga, or deep breathing exercises. 3. Monitor progress: Regularly track your weight, measurements, and progress photos to stay motivated. 4. Seek support: Share your weight loss goals with friends and family, and consider joining a weight loss support group. Remember 1. Losing weight too quickly is not healthy: Aim for a sustainable weight loss of 0.5-1 kg per week. 2. Consult a healthcare professional: Before starting any weight loss program, consult with a doctor or a registered dietitian to create a personalized plan. 3. Be patient and consistent: Weight loss takes time and effort. Stay committed to your goals and celebrate small victories along the way.

Answered 13 days ago

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