How to reduce weight with a regular life style

Question

I am living in hostel where I wants to eat whatever unhealthy feed given to us.

I am not eating food packets of Balaji or whatever bands since 3 months

I am currently 20 year old and heaving weight of around 84kg

4 months ago I suffered with Hepatitis so 4 kg weight is reduced and that's why I am 84

I wants to know which suppliment I wants to have to lose weight around 15kg

Dr. Harsha Joy · Accepted Answer

It's great that you're seeking a healthy approach to weight loss, especially after recovering from hepatitis. Given that you're living in a hostel environment with access to unhealthy food, the key will be to focus on balanced nutrition, exercise, and the right supplements to support your weight loss journey.

1. Dietary Adjustments:
Avoid Processed Foods: Since you're trying to avoid unhealthy food, focus on eating whole foods. Include plenty of vegetables, fruits, whole grains, lean proteins (like chicken, tofu, or lentils), and healthy fats (like avocado, nuts, and seeds).
Portion Control: Even when eating hostel food, try to limit portion sizes. Stick to balanced meals and avoid overeating, especially with high-carb or fried foods.
Increase Protein Intake: Protein helps you feel fuller for longer and aids in muscle repair. Add lean meats, eggs, beans, and legumes to your diet.
Drink Plenty of Water: Hydration is essential. Drink water throughout the day, as sometimes thirst can be mistaken for hunger.
Reduce Sugar and Refined Carbs: Minimize sugary snacks, soft drinks, and foods like white bread, pasta, or pastries.
2. Exercise:
Cardio: Engage in 30-45 minutes of cardio (like walking, jogging, cycling, or swimming) 4-5 times a week to burn calories and improve heart health.
Strength Training: Incorporate strength training (bodyweight exercises like squats, lunges, push-ups) 2-3 times per week. Building lean muscle mass helps to increase your metabolism and burn more fat.
Yoga/Stretching: Practicing yoga and stretching can help with stress relief, posture improvement, and overall flexibility, enhancing your physical well-being.
3. Supplements for Weight Loss:
While supplements can support your weight loss, they should not replace a healthy diet and exercise routine. Here are a few that could potentially help:

Green Tea Extract: Contains antioxidants that may boost metabolism and fat burning. You can take it as a supplement or drink 1-2 cups of green tea daily.
Garcinia Cambogia: This natural extract is believed to suppress appetite and inhibit fat storage, though results vary. Make sure to consult a doctor before using it.
Conjugated Linoleic Acid (CLA): CLA is found in meat and dairy products and is thought to help with fat reduction and muscle maintenance.
L-carnitine: Helps in converting fat into energy. It can be taken before workouts to boost fat burning.
Probiotics: A healthy gut can support weight management. Probiotics help balance your gut bacteria and may aid in digestion and fat loss.
4. Lifestyle Tips:
Sleep: Ensure you are getting 7-8 hours of sleep every night. Lack of sleep can contribute to weight gain due to hormonal imbalances that increase hunger.
Stress Management: Practice stress-relieving activities like meditation or deep breathing. Stress can increase cortisol levels, leading to fat accumulation, especially around the belly area.
5. Medical Advice:
Consult a Doctor: Since you had hepatitis recently, it’s important to ensure that your liver is fully recovered before starting any supplements or intense exercise program. Consult a healthcare professional to ensure that the weight loss approach is safe for your liver and overall health.
In conclusion, focus on a balanced diet, regular exercise, and the right supplements to support your weight loss journey. Start with gradual changes, and remember that consistency is key. Weight loss takes time, so be patient with yourself and stay committed to your goals.

Dr Sujal Patil · Answer

Ayurvedic Prescription for Weight Loss
Primary Goal: Balance Kapha dosha, improve digestion (Agni), and reduce Ama (toxins) through natural means.

1. Diet Guidelines:
Avoid:
Deep-fried, sugary, and oily foods.
Dairy like cheese and butter.
Heavy grains like wheat; prefer lighter options like millet or barley.
Include:
Warm, freshly prepared meals.
Grains: Barley, quinoa, and moong dal.
Fruits: Apples, pears, and pomegranate.
Vegetables: Leafy greens, gourds, and steamed vegetables.
Spices: Ginger, turmeric, cinnamon, and black pepper to boost metabolism.
Timing:
Eat the largest meal at lunch; light dinner before 7 PM.
Avoid late-night eating.
2. Herbal Formulations:
Triphala Churna:
Dose: 1 tsp with warm water at bedtime.
Benefit: Detoxifies and aids digestion.
Medohar Guggulu:
Dose: 1 tablet twice daily after meals with lukewarm water.
Benefit: Helps burn fat and reduce Kapha.
Vrikshamla (Garcinia) Capsules:
Dose: 1 capsule twice daily 30 minutes before meals.
Benefit: Suppresses appetite and aids fat metabolism.
3. Lifestyle Recommendations:
Daily Routine:
Wake up early (6 AM) and drink warm water with lemon.
Regular meals; avoid skipping breakfast.
Exercise:
Yoga: Surya Namaskar, Trikonasana, and Kapalabhati pranayama (15 mins daily).
Cardio: Walking or jogging for 30 minutes daily.
4. Supplements (Natural):
Honey and Lemon Water:
Take 1 glass of warm water mixed with 1 tsp honey and a few drops of lemon every morning.
Amla Juice:
20 ml on an empty stomach to boost digestion and immunity.
5. Hostel Adjustments:
Avoid fried hostel food; opt for steamed or boiled options.
Use healthy condiments like pepper and lemon to enhance bland food.
Drink warm water throughout the day.
6. Follow-Up:
Target: Gradual weight loss of 2-3 kg per month.
Regular monitoring and modification of routine every 3 months.

Dr. Ayush Varma · Answer

When living in a hostel, it’s tough to maintain a strict diet, especially when you’re surrounded by all kinds of tempting, not-ideal food options. But hey, good job on ditching those packet snacks! That’s more of an achievement than it sounds like. Now about supplements, let's talk a bit because Ayurveda is all about looking at the bigger picture rather than just adding or subtracting something.

First off, supplements aren't a magic fix; they're like a little help along the way, so don't just depend on them. Losing 15 kg safely means understanding your body (your prakriti) and what it needs. Since you had hepatitis recently, your liver will need some love as well, so don’t stress it with random pills or supplements. Your body knows best when it’s not overloaded with harsh stuff.

Try starting your morning with warm water and lemon. It sounds too simple, but it kind of wakes up your digestive fire—agni—in an easy way. Before meals, you could take a little fresh ginger with a bit of rock salt. It helps with digestion and getting those digestive juices flowing.

In Ayurveda, we'd might focus on kapha-balancing for weight loss. Light, dry, and warm – that’s the vibe you’re going for with your foods. Avoid cold drinks, oily stuff, and heavy dairy. But don't cut out good fats completely; your skin and brain need those! Ghee, in tiny amounts, is your friend.

About timing – try eating before 7 pm if possible. It assists with digestion and doesn’t let stuff linger in your system too long.

Movement, even if it’s just a brisk walk halfway to nowhere every day, can be more effective than any supplement. And sleep, yes super important. Go to bed early if you can.

Feeling a clutter of unwanted thoughts? Meditation might help clearing them, helps with emotional eating too. Remember the mind-body play is all interlinked.

No supplements have yet taken the place of a well-rounded, balanced lifestyle when it genuinely comes to weight loss. Talk to a local Ayurvedic practitioner if you’re considering taking anything further, especially with that past liver issue. Stay safe, and give yourself permission to take it slow and steady!

How to reduce weight with a regular life style - #8855

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