Wanna reduce my weight especially fat - #10766
Am 81kg height 165, I wanted to reduce my weight.i don’t have any comorb, have gastric issue needed to take antacid at least around every 4-5 days. Very sedentary life. I feels palpitation sometimes especially at early morning woke from bed. Blood ventilation every time comes normal Hb and Thyroid cholesterol is in border like 200-215
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Doctors’ responses
Hello keen, Your BMI is approximately 29 - which is nearing Obesity. This best time to upgrade the lifestyle
1. Weight Loss Strategy
- Aim for 1,500–1,800 kcal/day (adjust based on progress).
Prioritize protein (e.g., eggs, lean meat, lentils) to preserve muscle and fiber (veggies, oats) for satiety.
Skip spicy/fried foods, caffeine, and large meals before bed to reduce gastric issues and palpitations. Will reduce gastric issues too.
2. Diet Adjustments for Gastric Issues** - Try natural options like cold milk, bananas, or fennel seeds if symptoms are mild.
- Eat smaller, frequent meals (5–6x/day) to avoid acid buildup.
- Safe Foods Oatmeal, boiled veggies, ginger tea( for some), curd (if not sensitive )and whole grains.
3. Exercise (Start Slowly)
Week 1–2 ->Walk 10–15 min/day after meals.
Week 3+ ->Add bodyweight exercises (squats, wall push-ups) 3x/week.
Reach at lest 30 minutes per day
For addressing palpitation- do Irone / Ferriting/ electrolytes also You can practice deep breath exercises or meditation
Do follow up and update the improvement
With regards 😊 Prevention is better than cure 🐝
Hello dear Please follow below instructions Do regular exercise atleast for i hour a day Reduce fat intake to 50 percent Do meditation Get latest tsh or thyroid level tested Follow this schedule for 2 month In case of no recovery contact dietician or endocrinologist and share reports with endocrinologist Regards
Hello please do this;
BASELINE TESTS (if not done in past 3 months): - Fasting Lipid Profile - Fasting Insulin & Blood Sugar (FBS, HbA1c) - Vitamin D3, B12 - Serum Electrolytes & ECG (for palpitations) - Stool H. pylori antigen (if gas severe or recurrent)
You’re 81 kg, 165 cm tall, which gives you a BMI of ~29.8, meaning you fall in the overweight to borderline obese category
Follow a Low-Acid, Anti-Bloat Diet:
Morning (within 30 mins of waking)
Warm water with soaked fennel (saunf) + ajwain + 2 drops lemon
4–5 soaked almonds or 1 soaked walnut
Breakfast
Option 1: Moong dal chilla with mint chutney
Option 2: Oats + curd + grated apple (if no lactose sensitivity) Avoid tea/coffee as first drink on an empty stomach – it worsens acidity.
Mid-morning 1 fruit (banana, papaya, or orange – avoid citrus on empty stomach)
Lunch
1-2 rotis (multigrain) 1 bowl sabzi (lightly sautéed) 1 cup rice + dal (small portion) Add jeera in tadka — it soothes digestion
Evening Green tea + 1 handful roasted chana or makhana Or jeera-ajwain water
Walk 15-30 min post meal Try brisk walking for 10 min if you are not having palpitations Avoid spicy oily junk food Control your thyroid level
Hi Keen. Having palpitations after waking up could point towards anxiety. Also, check with family members or roommates if you snore too much, in which case it may point towards Sleep apnea (occurs due to fatty tissues in throat). First line management for weight loss would always be diet changes and physical exercises. However, if you have habits of stress eating or uncontrolled eating, then you might require psychiatric assessment and therapy for management of stress and to gain better control over your eating. If needed, there are also quite a few approved medications which can help in losing weight. And I need not say, being overweight or obese have many harmful consequences like diabetes, hypertension, risk of stroke and even mental health issues. Kindly consult endocrinologist and if needed, psychiatrist either online or in-person for personalized management. Regards, Dr.Charan Kumar Pottem, MD Psychiatry (NIMHANS).
Your BMI (~29.7) indicates overweight, and a sedentary lifestyle with borderline cholesterol and gastric issues could contribute to early morning palpitations. Start with light daily activity (like 20–30 min walking), small frequent meals, and limit oily/spicy foods to reduce gastric load and support weight loss. Consult a dietitian and physician for a structured weight loss plan and to evaluate palpitations further.
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