How can someone with a sedentary lifestyle achieve fitness goals?

Hello,

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I read your query and understand your concern. Your concern is valid obesity occurs due to high carb intake with less physical activity well it can be due to drastic hormonal changes that are related to your current age as you are 25. We need to find out the cause of obesity first, as you already mentioned in our case, it is a sedentary lifestyle and it can lead to metabolic disorders too like diabetes, high triglycerides, hypertension.. First, do not make drastic life changes or a restricted diet that you cannot sustain. But if you are trying to achieve sustainable healthy living, then follow this point as nutrition is a vast topic to add in one answer and a sudden exercise routine will not help.

1. Do not make drastic life changes or a restricted diet 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.

2. Check for your blood reports vit screening with hemoglobin that can lead to low energy level and low metabolism, which can lead to weight gain

3. Check for the obesity stage by calculating your BMI (body mass index).

4. Identify lifestyle changes or stress factors because you have not mentioned more details to guide you more on it but there is change work toward it.

Kindly give details of age, height, and weight to help you further but 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 20 minutes of walking daily.

5. Foods to include- fiber, carbohydrate foods include whole grain breads, whole wheat pasta, brown rice, high fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts; fresh and vegetables like broccoli, cauliflower, carrots, apple, pear.

6. Emphasize lean protein foods at 15 to 20 percent of total calories. Try to include protein with most meals and snacks. Include more dal, legumes, chicken, fish, and low-fat dairy products.

7. Consume about 25 to 30 percent of calories as fat emphasizing low saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.

8. Monounsaturated fat-containing food choices include avocado, olive oils; olives, and nuts such as almonds.

9. Omega-3 fatty acids (specifically EPA and DHA) containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring. Include flax seeds, chia seeds, and walnuts.

Foods to avoid

1. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as White bread, muffins, semolina, and pasta.

2. Limit foods containing trans fatty acids, especially deep-fried foods like chips, and canned products.

3. Avoid red meats as they are high in saturated fats.

I hope you have cleared all your doubts. Feel free to get back for more queries.

Thank you.