My age is 27 and my weight is 90kg. Please give me some tips for reducing my weight?

(Last Updated: Mar 3, 2009)

Excess weight puts an individual at risk for many health concerns. The most serious of these are heart conditions such as congestive heart failure, angina and heart attack. obesity is closely related to high levels of triglycerides or blood fats. The HDL level which is the level of good cholesterol in the body also decreases. Loss of excess weight will help to control blood pressure and cholesterol levels. Overweight people are also at risk for developing Diabetes. The risk of developing certain types of cancers also rises. These cancers include that of the colon, gall bladder, kidney and breasts. Loss of excess weight will help to protect you from sleep apnea which is a condition in which brief cessations in breathing occur during sleep. This is a condition that is common in overweight individuals.

The most important consideration in trying to lose weight is to reduce your intake of fat in the diet. The fats that can be consumed are unsaturated fats such as that contained in olive oil and peanuts. These fats should exceed not more that 25% of calorie intake. Sugary foods must also be kept to a minimum as they tend to cause excretion of chromium from the body. Chromium is important for building lean tissue and as such is essential for the body. Drink plenty of water every day so that toxins are flushed out of the body and the body is able to function properly. The consumption of dietary fiber must be increased as this promotes a feeling of being full and restricts the urge to eat more. Fiber is also essential for proper digestion of foods. Effective weight loss is also achieved by taking at least five servings of vegetables and fruits daily. It is important not to skip meals, but to take smaller more frequent meals during the day. This will balance calorie consumption and also regulate blood sugar levels.

As much as possible, opt for fresh foods instead of processed or packaged foods as these are high in fat and sodium content. Weight loss cannot be achieved without proper exercise. Half an hour to one hour of exercise daily is recommended. This will help to burn off excess calories that you may have consumed. Home remedies such as taking a glass of warm water with honey are also known to be beneficial in aiding weight loss. Eating about ten to twelve curry leaves is also believed to be effective for weight loss. Taking tomato in the mornings on any empty stomach is another helpful remedy that will help to shed excess weight.

answered by G M

You have not mentioned your height or whether you are a man or a woman. Ideal weight for a person of 27 years of age and a height of 5 ft to 6 ft would be around 50 to 55 kilos for a woman and 60 to 65 kilos for a man. You would need to find out the reason for your excessive weight gain. Is it due to a medical problem, certain medicines or because of unhealthy eating habits? You cannot just lose weight rapidly as it would have adverse effects on your body. You would need to lose weight gradually and in a healthy manner to maintain your health and stamina. Stay away from extreme dieting and slimming medicines. Do not self medicate as it could be dangerous, and always consult your doctor before taking any medicine.

Going on a crash diet or starving yourself will only make you feel weak and ill. Instead, eat small healthy meals frequently to maintain your stamina and energy. Stick to a healthy routine.

Start your day with water the first thing when you wake up. Take a glass of warm water and the juice of one freshly squeezed lemon and a little honey to it. Drink this while it’s warm and after some time follow up with a 2 or 3 more glasses of warm water. Do this daily as this will help to flush out all the toxins from your body. Have a healthy breakfast consisting of fresh fruits and or juice along with whole grain cereals and sprouts. Avoid having fried eggs. Have the white of one boiled egg instead and avoid the yolk. For lunch have a salad of fresh vegetables like tomatoes, carrots, celery, lettuce, beet, cucumber, etc. Avoid heavy dressings that are loaded with fats. You may add a dash of apple cider vinegar instead. You can have some whole grain bread with boiled or steamed vegetables and some buttermilk with a dash of salt, pepper and grated ginger. For an evening snack you may have green tea, nuts, seeds or fruits. Avoid having sugary biscuits and cakes. For dinner have clear vegetable or chicken soup, grilled vegetables or chicken with whole wheat bread. Avoid having processed and refined foods as they do not have much nutrition and will only make your problem worse.

Exercise regularly or go for long brisk walks. You may also practice yoga. It is excellent for losing unwanted weight and tones the body very well. It also helps to increase your muscle strength and maintain your stamina.

answered by G R


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