How to deal with obesity in a 37-year-old female?

Hello,

Welcome to icliniq.com.

I thoroughly read your query and understand your concern.

When we do many diets and exercise, the body goes into negative metabolism, and weight loss becomes difficult. First, do not make drastic life changes or restricted diets that you cannot sustain for longer. Start with small goals like 3000 steps a day or having four glasses of water, and it can be customized as per your lifestyle and needs. I can help you here with a few changes to start with:

1. Balanced carbohydrate intake throughout the day.

2. Do not skip meals. Try not to let more than four to five hours go between meals or snacks to maintain stable blood sugars and diminish extreme hunger.

3. Gradually increase intake of high-fiber carbohydrate foods.

4. Physical activity is very important. Go for at least 30 minutes of walking on a daily basis.

5. Foods to include:

• High-fiber carbohydrate foods include whole-grain bread, whole wheat pasta, brown rice, high-fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, and nuts. Fresh vegetables like broccoli, cauliflower, carrots, apples, pears.
• Emphasize lean protein foods at 15 to 20 % of total calories. Try to include protein with most meals and snacks. Include more of dal, legumes, chicken, fish, and low-fat dairy products.
• Consume about 25 to 30 % of calories as fat emphasising low saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.
• Monounsaturated fat-containing food choices include avocado, olive oils, olives, and nuts, such as almonds.
• Omega-3 fatty acid, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring. Include flax seeds, chia seeds, and walnuts.

6. Foods to avoid:

• Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as white bread, muffins, semolina, and pasta.
• Limit foods containing trans fatty acids, especially deep-fried foods like chips, mathri, or canned products.
• Avoid red meats as they are high in saturated fats.

I hope this addresses your query.

Kind regards.