How do I reduce my weight. I'm obese and having health risks like high blood pressure and diabetes - #19634

Chinazo, I understand your concerns, and it’s great that you want to take steps toward better health. Since you have high blood pressure, diabetes, and gastric ulcers, your weight loss plan should be gentle yet effective. Here’s a safe approach for you: Since you have gastric ulcers, it’s essential to heal your gut before aggressively cutting calories. Start your day with warm jeera (cumin) water or aloe vera juice 10?ml(diluted with water ) to soothe your stomach. Avoid spicy, acidic, and deep-fried foods to prevent irritation. Have small, frequent meals to keep acid levels balanced. Eat a handful of soaked almonds or walnuts. Breakfast (Nourishing & Easy on the Stomach) Oats porridge with seeds or a bowl of moong dal khichdi. Herbal tea like cinnamon or fennel tea (no milk or sugar). Lunch (Light & Balanced) 1 bowl of dal (lentils) 1 bowl of sabzi (vegetables) 1 small bowl of rice or 1 chapati Buttermilk or plain yogurt (in moderation) Evening Snack (Avoid Junk) Roasted chana (gram) Herbal tea (like ginger-tulsi tea) Dinner (Light & Early, Before 7 PM) Vegetable soup or moong dal khichdi. Avoid rice and wheat; go for millets like ragi or jowar. Walking 30 minutes daily is a must. Simple yoga poses like Pawanmuktasana and Vajrasana help digestion. Sleep well Start on Triphala powder at night (¼ tsp in warm water) to detox the body. Methi (fenugreek) seeds soaked overnight and consumed in the morning help with diabetes and weight loss. Jeera (cumin) water after meals to improve digestion. Avoid-:White sugar, refined flour, carbonated drinks.Processed foods, fried items, and excess dairy. Late-night eating. Let me know if you need a detailed plan or modification

Have one to two glasses of warm water with lemon and honey in the morning on an empty stomach. Sip lukewarm water through the day, a natural detoxifier. Try herbal teas like ginger or CCF tea (cumin, coriander and fennel) or tea spiced with cinnamon, cardamom, ginger and Tulsi (holy basil). Sip warm water about 45min before meals to ignite Agni and combat pseudo-hunger. Avoid drinking water with your meal. If you’re thirsty, sip warm water or ginger tea. Don’t drink water immediately after a meal. Wait for about half an hour. Cut down on beverages like caffeinated tea, coffee and aerated drinks. Have herbal tea or warm water instead. Vaman or emesis is a commonly used procedure in obesity management as it works of Kapha dosha. It also helps in obesity which is coupled with hypothyroidism and PCOD. Virechana or purgation is rarely used if the patient is not eligible for Vamana and needs detox or has a pitta constitution. Basti or medicated enema is also widely used for this purpose with a specific combination of herbs.

Hello Chinazo, To better understand your health and guide you effectively, I would need to know more about your diet, physical activity levels, and any lifestyle habits such as sleep, stress, or emotional well-being. Do you often feel fatigued or experience cravings for certain types of foods? Are there any specific triggers that worsen your gastric ulcers or impact your digestion, such as spicy or acidic foods? Understanding your stress levels and whether they contribute to emotional eating or discomfort would also be helpful. Additionally, if you have a family history of obesity, diabetes, or hypertension, it could provide further insight into potential underlying factors.