1 week ago
I'm a 21 years old female, I'm a medical professional and my duty shifts are flexible so I can't eat or sleep regularly. But increase my weight even I'm not eat. I'm. Now 62kg and 153 cm height. How I reduce my weight and maintain it?
1 week ago
Dear NIRMALLYA GANESH, Thank you for the question
Starting the journey towards achieving ideal body weight is a good initiative on leading a healthy lifestyle! Kudos to you on your initiative.
Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.
An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.
However here are few objectives to be considered when planning to start with a weight loss program.
Count Your Daily Calories
It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)
Following is the WHO BMI Classification
18.5 to 24.9 - Normal
Less than 18.5 - Underweight
25 to 29 - Overweight
Above 30 – Obese
According to your mentioned Height & weight your BMI is 26.49kg/m2 which is under the Overweight BMI range as per WHO classification.
Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.
General Dietary Guidelines for weight loss that can be considered:
Some Physical Activity Tips:
Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.
The quality of sleep has an enormous impact on daily life since poor or disordered sleep can affect your work, concentration, and the ability to interact with others. During sleep, both physical and mental restoration take place, allowing you to feel fresh and alert in the morning.
Getting sufficient quantity and good quality sleep is quintessential for good health and longevity. The recommendation for adults is at least 7-8 hours of sleep every night.
Here are few tips for Sleep management
For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.
Hope we have answered your query.
Wishing you a great day ahead