Brief Answer: Low calorie,high protein diet with exercise Detailed Answer: Hi XXXXXXX Thank you for using healthcaremagic. There are several factors that predisposes to weight gain, ranging from medical conditions to genetics to environment to the approach towards weight / fat loss diet and lifestyle. Your wife’s total calorie intake might be less, but if the Calorie input - output balance remains to be positive then there would not be any visible weight loss. The most effective weight loss diet is the one that help you “Lose body Fat”, and not just weight, as weight loss can occur even when you lose body’s water or protein. Therefore, it is important that she maintain a good and healthy food intake and at the same time work on burning the excessive fat that has accumulated over time. If the current diet is not helping her in losing body fat then it’s time to revise the diet and improve the metabolism with regular exercises. Any change in current routine, either in frequency, type, intensity or duration would help. The key to healthy weight loss is a combination of both, diet and exercise in her daily routine. Regular cardio exercises are found to be more effective in quick weight loss while Yoga improves the flexibility and organ function. The core strength training will improve metabolism and help her burn fat faster. The dietary modifications to help her reduce weight are: • Reduce the calorie intake: Foods rich in fat or sugar and the refined foods like refined wheat flour, provides more calories. It is advisable to limit the intake of these foods in the diet. Start with a simple practice of avoiding sugar in your beverages like, tea and coffee, replacing the white bread slices with whole wheat breads. • Choose the fat wisely: The saturated fats like ghee, vabaspati, cream and butter do not qualify to be a part of your weight loss plan. Vegetable oils are much safer when taken in controlled quantities. Limit the oil intake and completely avoid taking the deep or shallow fried foods. Nuts like almond and walnut are loaded with healthy fats. and can be included in the diet. • Include fiber in diet: Fiber is the insoluble parts of the plant food sources. Since they are not digested in our gut, they remain to be there for longer time and do not make us feel hungry. The fiber rich foods like beans, green leafy vegetables, whole grains and cereals, fruits and vegetables are found to be helpful in losing weight. • Stay Hydrated: Drinking water and other drinks like sugar free lemon juice and clear soups to keep the body hydrated. Salted lemon juice, tender coconut water, clear soups and buttermilk may also be included but avoid the fresh fruit juices, carbonated beverages, soda and Sherbets that have added sugar. • Limiting the intake of sugar, cream, cakes, chocolates, candies, sweets would help, restrict rice intake to once per day, preferably for lunch. • She must divide her meals into smaller but frequent portions. And start the meals with raw salads, clear soups or even a glass of plain water. • Choosing the low fat dairy products is recommended. Include low fat curd in daily diet. • Include antioxidants in your diet. A liberal intake of fresh fruits and vegetables would provide its sufficient quantities. Encourage her to take up regular exercises, brisk walk for 45 min is considered ideal for weight loss. She may start with 15 min and gradually add 2-4 minutes every day to reach 45 minutes. Trying sit ups and abdominal crunches to tone up the abdominal muscles, would help. It is important to be active as much as possible. It is also important to make small lifestyle modifications like, eating food on time, avoiding activities like reading and watching TV while eating. And avoid unnecessary visits to restaurant and supermarkets. Remember that weight loss is a slow process and requires patience with focus. Set realistic goals and work towards achieving them. Hope this would help. If you have any further quarries, please feel free to ask. Meenakshi

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