Helo Behera,
Your current weight puts your BMI at around 22.6, which is in the healthy range. Losing 5-6 kg is a very healthy and achievable goal.
Just reduce Sugar and fat, carbohydrate too. Add veg and fruits 1 egg, 7-10 Any Nuts daily
30 min exercise daily
For skin, Sunscreen is must at least SPF 30 ( SPF 50 is better ) every single day, even when it’s cloudy or you’re indoors near a window. Reapply every 2-3 hours if you are outdoors.
Be patient and consistent. You didn’t gain the weight in 2 months, so it will take a few months to lose it healthily. Similarly, skin takes 4-6 weeks to show changes.
You can absolutely achieve your goals! Focus on building healthy habits one step at a time 😊
With regards Dr.Zahir Zolih
Skin darkening on exposed areas can be from sun damage, and acne often worsens with hormonal or lifestyle changes. For weight loss, focus on home-cooked low-oil meals, daily walking or skipping, and good sun protection for your skin. Please consult a dermatologist for skin issues and a dietitian for weight management.
Hello dear See for acne you take following medications for 1 month Topical Treatments -Benzoyl Peroxide (2.5–5%) Kills bacteria and is anti-inflammatory in action. Salicylic Acid, Adapalene 0.1% can also be given as additive medications. 2.Clindamycin 1 %0 or Tretinoin ( if already not taken). 3.Azelaic Acid 10 percent for two weeks. 4.tulsi alovera gel twice a day for 1 month For weight loss for following exercises Mountain climber Jogging Rope skipping Vajrasana and yoga See in case of no recovery or lack of improvement in 1 month Consult dermatologist in person for better clarification Hopefully you recover soon Regards
The reason for skin tanning and acne is due to Sun exposure Sweat and pollution Hormonal disbalance and stress
For tan Sun protection: Use a broad-spectrum sunscreen (SPF 30+) daily, even indoors. Reapply every 3 hrs outdoors.
Gentle cleansing: Use a mild face wash (salicylic acid if acne-prone, otherwise gel-based).
Night care: Apply a light niacinamide serum (5%) for pigmentation + oil control.
Weekly exfoliation: Once a week, use a gentle exfoliant (AHA/BHA toner) to remove dead skin.
Natural care: Apply aloe vera gel or cucumber juice for soothing.
For acne Cleanse face twice daily (not more than that). Tab Azithromycin 500 mg for 5 days
Use benzoyl peroxide gel (2.5%) on active pimples at night.
Avoid picking/squeezing pimples.
Keep hair clean and away from face.
Drink enough water + add fruits, veggies, omega-3 foods (flaxseed, walnuts).
For weight loss Eat high protein + fiber meals (dal, sprouts, eggs, paneer, chicken, fish, veggies).
Cut down sugar, fried foods, packaged snacks, soft drinks.
Prefer roti over rice, or switch to brown rice/millets.
Early dinner (before 8 pm).
Drink 2–3 liters water daily.
Exercise:
Brisk walk/jog/cycle 30–40 min daily.
Add bodyweight exercises (squats, planks, pushups, skipping).
Yoga or dance for flexibility + stress relief.
Focusing on adjusting your diet and introducing regular exercise can be effective in losing weight steadily, about 0.5 to 1 kg per week which is generally safe and sustainable. Incorporate a balanced diet rich in vegetables, fruits, lean proteins like chicken or legumes, and whole grains while limiting refined sugars and fats. Engaging in cardio exercises such as brisk walking, jogging, cycling, or swimming for at least 150 minutes a week can help burn calories. Combining these with strength training exercises a couple of times a week can increase muscle mass, which in turn helps with fat metabolism. Keep hydrated and manage portion sizes to avoid overeating.
For tan removal and combination skin management, using a broad-spectrum sunscreen regularly is crucial, not just during summers but throughout the year. It helps prevent further tanning and protects from sun damage. Chemical exfoliants with AHAs or BHAs can be useful to gently remove dead skin cells, promoting a more even skin tone and assisting with acne. Incorporating a gentle cleanser twice daily helps remove excess oil while keeping acne at bay. For acne, products containing salicylic acid or benzoyl peroxide can be effective, but try them on a small skin area first to ensure no adverse reaction.
Consider consulting a dermatologist if acne persists, as sometimes prescription medications may be needed. Remember, drastic dietary changes or excessive exercise can do more harm than good and should be approached cautiously. Maintaining a balanced approach can help achieve your goals. If you notice any unusual symptoms or the condition of your skin or health worsens, seek medical advice promptly.
