How can I reduce weight gain and become healthy?

Welcome to icliniq.com.

I have read the query, and I can understand your concern.

Obesity occurs due to high carbohydrate intake with less physical activity. It can be due to drastic hormonal changes related to your current age, as you are 35. Although you have already indicated that obesity is a result of a sedentary lifestyle and can also lead to metabolic problems such as diabetes, excessive triglycerides, hypertension, etc., we still need to determine the reason for obesity.

First, do not make drastic lifestyle changes or restrict a diet you cannot sustain. But if you are trying to achieve sustainable healthy living, nutrition and exercise can help. Start with small goals like 3000 steps a day or having four glasses of water, and customize your lifestyle and needs. Second, check for your blood reports with screening for hemoglobin levels that can lead to low energy levels and low metabolism, causing weight gain. Third, check for the obesity stage by calculating your BMI (body mass index). Fourth, identify lifestyle changes or stress factors. I need 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. Avoid skipping meals and prevent more than four to five hours 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 crucial. Go for at least 20 minutes of walking daily.

Foods to include:

1. 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 and vegetables like broccoli, cauliflower, carrots, apple, and pear.

2. 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.

3. 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. Monounsaturated fat-containing food choices include avocado, olive oils, and nuts. Omega-3 fatty acid-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 are:

1. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods like 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 this will help you.

Thank you.