I am an unmarried woman and quite overweight. My present weight is 74 kilograms, and my height is five feet. I am a patient of PCOD (polycystic ovary disease). I was diagnosed with PCOD at the age of 14. I have struggled with my overweight for a long time, followed a diet, and did light exercises at home, but weight loss is very slow. If I lose weight, my weight again starts increasing quickly. I even experience tiredness and fatigue most of the time. Kindly prescribe me some hard exercises to lose weight fast. I am sending you the images of the exercises I am currently practicing at home.
Welcome to icliniq.com.
The images of the exercises that you have sent (attachment removed for protecting patient identity) are for people who are middle-aged or older to keep indoors.
You need to lose weight, and for that, you will need to do the following
1). Eat a 1500 kilo calorie diet.
2). Exercise for 45 minutes five times a week. This should include aerobic and weight training. You can do walking, cycling, and swimming for 30 minutes, and remaining 15 minutes do weight training exercises.
3). You should aim to burn 3500 kilo calories per day and have a calorie deficit of 2000 kilo calories.
This should help lose weight in three to six months.
Thank you for your answer.
Can you kindly send me images of the aerobic and weight training exercises? I must do it for weight loss. If I can do jogging, then for how long I must do jogging in a day? For how long I can do jumping or skipping ?
It will be of great help if you share images of the exercises.
Welcome back to icliniq.com.
Jogging and skipping are not ideal if you are overweight.
You should walk 10000 steps a day.
Your efforts should be such that the heart rate should increase from 135 to 150 beats per minute. This should be maintained for upto 30 minutes.
You should start off by seeing a dietician and a physical trainer who can supervise you daily.
No single exercise will suit everyone. You should really discuss this with your trainer.
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