What kind of diet should be followed to loose weight?

Question

Hello doctor,

I am worried about my health as I weigh too much. I am a 28-year-old male. The BMI that I calculated seems to be 32. I look too fat and sometimes I am not able to do any work that men of my age do easily. It is affecting my confidence. Can I reduce my weight by following any particular diet? If so, what kind of diet to be followed? Can the healthier choices be tasty? Please, suggest easy exercises and a healthy diet to lose weight that does not harm my health.

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com

I understand your concern.

Here is some detailed information to help you understand and manage your weight. Not doing exercise or not following a diet leads to difficulties in reducing weight, as metabolism drops and effective weight loss strategies are those that promote a sustainable and healthy approach to reducing body fat and improving overall health. Here are some methods supported by scientific evidence:

1. Intermittent Fasting- This involves regular short-term fasts and consuming meals within a shorter time period during the day.

2. Tracking Diet and Exercise- Keeping a journal or using an online food tracker can help you be more aware of your calorie intake and physical activity.

3. Mindful Eating- Paying attention to how and where you eat food, avoiding distractions, and eating slowly can help you enjoy your food more and may lead to weight loss.

4. Protein-Rich Meals- Including protein in your meals can help you feel fuller for longer and reduce the urge to overeat.

5. Reducing Sugar and Carbohydrates- Lowering the intake of sugary foods and refined carbs can contribute to weight loss.

6. Increasing Fiber Intake- Foods high in fiber can help you feel full, which might help you eat less and lose weight.

Role of Body Mass Index (BMI) in Weight Management-

BMI is a tool that calculates body fat based on height and weight. It helps categorize your weight as underweight, normal, overweight, or obese. While not perfect, BMI is a useful starting point for evaluating health risks related to weight but it is not the only parameter.

I hope this helps.

Kindly follow up if you have more concerns.

Thank you.