How to maintain healthy weight range?

Question

Hello doctor,

I am a 28 year old female. I am concerned about gaining 15 kilograms of weight recently and it is having a negative impact on my well-being. Kindly help me with the following questions.

What is a healthy weight range for someone of my age, gender, and height, and how can I determine my personal target weight?
What are the potential health risks associated with being underweight or overweight, and how can I assess my current health status?
Could you provide guidance on creating a personalized weight management plan that includes dietary recommendations and exercise strategies?
Are there any specific dietary guidelines I should follow to achieve and maintain a healthy weight, and what are the potential benefits of a balanced diet?

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I can understand your concern.

Obesity occurs due to a high intake of carbohydrates with less physical activity or due to drastic hormonal changes as well. We need to find out the cause of obesity. I suggest you follow the below-mentioned instructions.

Do not make drastic changes or restrict your diet which you cannot sustain for longer.
Start with small goals like 3000 steps a day or having a glass of water and it can be customized as per your lifestyle and needs.
Check for your blood reports via screening with hemoglobin which can lead to low energy levels.
Check for the obesity stage by calculating your BMI (body mass index).
Take a balanced carbohydrate intake throughout the day and 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.
Gradually increase the intake of high-fiber carbohydrate foods.
Physical activity is very important. Go for at least 20 minutes of walking on a daily basis.
Include high-fiber carbohydrate foods like whole grain bread, 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, and pear.
Emphasize lean protein foods at 15 to 20% of total calories. Try to include protein with most meals and snacks.
Consume dal, legumes, chicken, fish, and low-fat dairy products.
Consume about 25 to 30% of calories as fat by emphasizing low saturated fat foods and increased monounsaturated food choices like avocado, olive oils, olives, nuts such as almonds and Omega-3 fatty acid (specifically EPA and DHA) containing food choices like cold water fish salmon, mackerel, halibut, tuna, sardines, herring and nuts include flax seeds, chia seeds and walnuts.
Avoid food containing refined carbohydrates that cause inflammation, and exacerbate insulin resistance. These include highly processed foods, such as white bread, muffins, semolina, and pasta.
Limit foods containing trans fatty acids, especially deep-fried foods, and canned products.
Avoid red meats as they are high in saturated fats.

I hope this information will help you.

Thank you.