What are the best ways to lose weight safely?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

I would like to tell you that your weight is not too much, and you are just slightly overweight. As you are 168 pounds and 5' 7", your body mass index is 26.3, which is slightly higher than the normal range (18.5-24.9). You should work on controlling your weight, and a reduction of 15-20 pounds will be very beneficial to start with. By doing this, your blood pressure will also remain in control, and your risk of developing it along with diabetes in the future will be reduced. You will also feel healthier and more energetic.

You should adopt the following measures:

• Walk briskly 6,000 steps daily, aiming to increase to 10,000 steps regularly. Go cycling if you can.
• Maintain a calorie deficit and avoid refined sugar and sugar-containing items. Prefer complex carbohydrates like oats and brown rice. Eat protein-containing foods like a bowl of steamed dal or egg whites if you prefer. Eat salads but avoid added salt.
• Eat smaller portions to limit calorie intake.
• Manage stress by practicing meditation and breathing exercises.
• Do not consume alcohol if possible, or limit its intake.
• Try to have your dinner early in the evening.
• Keep monitoring your progress.
• As you start losing weight, your symptoms should improve.

I will also recommend a few screening tests:

• HbA1c for blood glucose control.
• Thyroid profile.
• PCOD(polycystic ovarian disease) panel.

I hope this helps.

Thank you.