I have gained 10 kg in a short time. How can I reduce it?

Question

Hi doctor,

I am a 5'2" female, 21 years old and weigh 132.28 lb. I have gained 22.05 lb in the past eight months though I was exercising. I cannot follow strict diets due to my lifestyle. My eating habits include more liquid like milk, cold coffee, water, etc. I do not eat much bread or rice but more vegetables, curd, and fruits. I eat junk food almost daily and cannot control cravings for desserts and sweets. My diet and lifestyle have been the same for years but I have started gaining weight recently. I need to lose weight and improve metabolism. Also please suggest the BMI I should maintain. I am asthmatic and cannot exercise vigorously. Currently, taking Deryphilene, Wysolone, inhaler and other medicines for asthma.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern. Since you have asthma, I understand that you cannot do rigorous exercises. In fact, to lose weight you do not need to do rigorous exercises. You can just do a brisk walk (brisk and fast are not the same). Just walk at a moderately brisk pace which you can do without gasping for breath. Do it for 30 to 45 minutes daily. As we grow older, our metabolism slows down. Your body may not be able to process all the junk food that you may be eating. As you have already mentioned that you eat junk food regularly, it is definitely a contributing factor to your weight gain. The drinks that you mentioned contain processed sugar. Include natural sugars like fruits in your diet, but try to cut down on processed sugar. Processed sugar is not good for anybody. Focus on a healthy lifestyle. Increase fluid intake, increase intake of fruits and vegetables, do moderate exercise regularly, sleep and wake up on time, and try to eat home cooked food as much as possible. At your age, I think you can achieve a healthy weight by just following these tips. For more information consult a nutritionist online.