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Consultation : I want to reduce my weight, currently my weight 123 KG , can you please give me suggestion how can I start to reduce my weight.






Reply :

The General principles to lose weight can be summarised as follow:




  1. Set smart gradual weight reduction 5%-10% of over 3-6 month from this current Body-weight. Or as simple as half- one kilo per week.

  2. Try to combine both low calory diet with regular exercise program.

  3. Try to concentrate on the aerobic exercise of mix walking, swimming, bicycle and rowing exercises. 

  4. Consult your doctor for any comorbidities. 

  5. Consult your dietitian for well-balanced low-calorie diet.

  6. Avoid rapid weight loss programs, nighter strict mono-diet regime nor vigorous exercise program.



Keep Active and Healthy!



Namat Family



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