How to manage weight with a limited weekend exercise?

Question

Hello doctor,

My 25-year-old brother wants to lose weight but struggles due to his desk job. He only manages to diet or exercise on weekends. He often feels tired, sweats excessively, and has difficulty walking short distances. Can you please guide him on how to manage his weight effectively?

Kindly help.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern.

Your brother should aim for at least 30 minutes of moderate exercise five days a week. Since time is limited during weekdays, incorporating activities like walking during breaks, taking the stairs, or doing quick home workouts can help. On weekends, he can focus on structured exercises like brisk walking, swimming, or cycling, and include strength training twice a week to boost metabolism.

A balanced diet is essential for weight loss. He should focus on vegetables, lean proteins, whole grains, and healthy fats while avoiding processed foods, sugary drinks, and snacks. Eating smaller, frequent meals and staying hydrated will help manage energy levels. A medical check-up, including tests for blood sugar and thyroid function (to rule out conditions like hypothyroidism), is recommended to address his symptoms. Medications like Levothyroxine may be necessary if thyroid issues are identified.

I hope this helps.

Let me know if you have any other concerns.

Thank you.