What are the ways to lose weight safely?

Question

Hello doctor,

I am a 24-year-old weight around 194 lbs, and height 5 feet 8 inches. I am regularly hitting gym but unable to see any effect which can motivate me. I am looking forward to have some fat burner so I can achieve my goal. I just want to know weather it will be safe to do so while doing the exercise to give an extra push towards achieving the target. Please guide.

Answer 1

Hello, Welcome to icliniq.com.

I read your query and understand your concern.

Basics of exercise to lose weight are as follows: Burn more calories than you eat. Check on if you eating more than you burn during the work out. Keep a record of all you eat including sugary drinks, chocolate, alcohol. How long double you exercise in a session and how many sessions a week? You need at least five sessions that is of 30 to 45 minutes, for a week to lose weight over three months time. Your heart rate must be 65 % of your maximum heart rate calculated by 220 minus age, which is 196 in your case. 65 % is 125 beats per minute, this is your heart rate which will encourage fat burning in aerobic phase of activity. Do core exercises, sleep seven to eight hours a day. Take plenty of water and nuts. Avoid any fat burner drinks powders. I hope I have cleared all your doubts.

Thank you.