What are the most efficient ways to reduce weight?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

1. Basically, obesity occurs due to high carbohydrate intake and less physical activity. It can also be due to drastic hormonal changes, which are related to your current age of 29. We need to find out the cause of obesity first, as you already mentioned in our case. Most weight-loss efforts fail because we do not give the body time to adjust and adapt.

2. Do not make drastic life changes or a restricted diet that you cannot sustain for longer. Start with small goals like 3000 steps a day or having four glasses of water, and it can be customized as per your lifestyle and needs.

3. Check for your blood reports with screening for hemoglobin, which can lead to low energy levels and low metabolism, which can lead to weight gain.

4. Check for the obesity stage by calculating your BMI (body mass index).

5. Identify lifestyle changes or stress factors because you have not mentioned more details to guide you more on it, but there is change work toward it.

6. I can help you here with a few changes to start with.

7. Balanced carbohydrate intake throughout the day

8. Do not skip meals. Try not to let more than four to five hours go by between meals or snacks to maintain stable blood sugars and diminish extreme hunger.

9. Gradually increase intake of high-fiber carbohydrate foods.

10. Physical activity is very important. Go for at least 20 minutes of walking on a daily basis.

Foods to include:

1. High-fiber carbohydrate foods include whole grain breads, whole wheat pasta, brown rice, high-fiber cereals, oats, barley,legumes (peas, beans, and lentils), corn, bran, seeds, nuts, and fresh vegetables like broccoli, cauliflower, carrots, and apples.

2. pear.

3. Emphasize lean protein foods at 15 to 20 % of total calories. Try to include protein with most meals and snacks.

4. Include more dal, legumes, chicken, fish, and low-fat dairy products.

5. Consume about 25 to 30 % of calories as fat, emphasizing low-saturated-fat foods and increased monounsaturated and omega-3 fatty acid food choices.

6. Monounsaturated fat-containing food choices include avocados, olive oils, olives, and nuts such as almonds.

7. Omega-3 fatty acids containing food choices include cold-water fish such as salmon,mackerel, halibut, tuna, sardines, and herring. Include flax seeds, chia seeds, and walnuts.

Foods to avoid are:

1. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as white bread, muffins, semolina, and pasta.

2. Limit foods containing trans fatty acids, especially deep-fried foods like chips, and canned products.

3. Avoid red meats, as they are high in saturated fats.

4. Now, first make dietary changes, then make more physical changes, as weight is defined by 70 % diet and 30 % exercise. Do follow up on the same.

I hope this information will help you.

Thank you.