Which is more important for weight loss: diet or exercise?

Question

Hello doctor,

I am a 30-year-old woman who has gained around 20 kilograms since getting married. My weight has increased from 65 kilograms to 85 kilograms, and my height is 65 inches. Am I considered overweight or obese? What steps should I take to reach a healthy BMI? Should I prioritize diet or exercise for weight loss? I also experience severe knee pain when I exercise. Could this be related to my weight gain? What types of exercises would be suitable for me to lose weight without aggravating my knee pain? How can I overcome obesity healthily and sustainably?

Please help.

Answer 1

Hello,

Welcome to icliniq.com.

I went through your query and can understand your concern.

I understand you are concerned about your weight gain after marriage, and I am here to help.

Based on the height and weight you provided, your BMI (body mass index) is approximately 31.5, which falls into the obesity category. This indicates that it is essential for you to work on reducing your weight, which can be achieved through various methods.

The first step for most individuals is lifestyle and dietary modifications. Here is what I recommend:

1. Exercise: Start incorporating about 30 minutes of daily exercise that engages your whole body. This can be anything from walking to low-impact cardio, as long as it is consistent.

2. Active Lifestyle: Shift from a sedentary lifestyle to a more active one by including movement throughout your day.

3. Diet Plan: Follow the "Traffic Light Diet Plan":

1. Red Light Foods (Avoid): Fried foods, animal fats, and high-calorie foods.

2. Yellow Light Foods (Use Sparingly): Energy-rich but low-calorie foods such as lean red meat, boiled eggs, and air-fried meats without oil.

3. Green Light Foods (Use Freely): Fruits, salads, and vegetables like green beans, cauliflower, and other nutrient-dense options.

If you adhere to this diet plan and exercise regularly, you can expect to see weight loss within three to six months.

I hope this information has been helpful. If you have further questions, feel free to schedule an appointment.

Thank you.