Q. I have recently gained some weight. Please give suggestions regarding diet and exercise.

Answered by
Dr. Subharanjini Ramesh
and medically reviewed by Dr. Sneha Kannan
This is a premium question & answer published on Sep 30, 2020

Hello. I was always a bit overweight (78-82) kg. But in this corona Lockdown, I have gained some weight.

Age : 23 (male) Height : 5ft 7inch Weight : 98 kg Data from smart weighing scale Fat : 33% Muscle mass : 64 kg Bone mass : 3.2 kg

Since last week, I walk around 3 Km 5 days a week. And cycle 6 km 4 days a week. Rest of the time I do desk work.

I am open to any suggestion regarding diet and exercise. Thanks

# Hi,
Welcome to icliniq. You are 20kgs overweight for your height. You can try to increase your exercises gradually. Since you are very young, you can lose weight fast also. Go for evening walk for 45-1 hr daily apart from your morning schedule.
Regarding diet,
Don’t stock up any kind of junk foods at home. Totally avoid on all kinds of junk foods, processed foods, bakery products, sodas, sweets, alcohol, fried snacks etc.
Have three meals a day with a light healthy snack in the evenings.
2-3 cups of coffee or tea are allowed (120ml each) .
Avoid organ meats for time being and chicken or fish weekly twice. (Only 2-3 pieces). Egg white is allowed daily and whole egg once a week.
All kinds of fruits and vegetables are allowed. You can take any fruit or a vegetable salad as a snack whenever you feel hungry.
Have dinner by 8 in the evening and let it be light with no protein rich foods like channa or any other whole pulses.
You can eat the high protein foods in the morning hours.
Gradually reduce your quantity of food so that you will not feel very hungry and tired.
No binge eating and partying.
Get back with your food habits and I can change the diet accordingly.

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