I am overweight for my height and age. Kindly suggest weight loss tips.

Question

Hello doctor,

I am a 13-year-old female. I am overweight (65 kg for 164 cm). I feel guilty about eating, but I still eat because of my hunger. I want to lose weight, especially on the thighs, arms, breasts, and stomach. I do not know what the best way to lose weight is. What workouts will work? I am not under any medications, and my problem started when I got insecure and wanted to change my body shape. I do not have any medical records. Please help.

Answer 1

Hi,

Welcome to icliniq.com.

I studied your problem and understood your concerns. I know that overweight is due to an energy imbalance. When you eat more calories compared to what you spend in physical activity, the excess calories get converted to fat and get stored in the body and result in overweight.

You should think that you should grow as a healthy individual. Many people fail to reduce weight and become healthy because they want to do it quickly like magic, which is impracticable.

Basic rules to follow are:

1. Slowly increase physical activity.

2. Follow some lifestyle changes.

3. Eat breakfast regularly. Eat one boiled egg and fruits along with breakfast.

4. Eat more boiled vegetables and fruits.

5. Drink more water 2 liters per day. Drink water before breakfast, lunch, and dinner.

6. Avoid junk foods and carbonated beverages, caffeine, etc.

7. Do brisk walking, yoga, and play games for one hour.

Do not worry about your weight reduction now. Workouts are temporary. As soon as you stop workout you will gain more weight.

Step by step slowly you can achieve weight reduction automatically.