I am Male 36 yrs old and height 5 11 and weight is 75 I have belly fat how can I reduce it.i am easily become ill and after work feel tired and muscle pain .no medical history. Feel sleepy and tired. What should I do and how do I know what deficiencies I have in my body. Easily muscle tired.
I have muscle twist in intercostal muscles in last Oct now no pain but when I do some exercise mild stress in muscles start right side ribs .
X Ray's and ultrasound was ok . Please advice me
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Things need detailed information about your meals and nutrition options and lifestyle then we can suggest anything choose direct consultation with all your details for proper guidance and help
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Hello,
Thank you for the query. Will surely help you.
Since you are feeling muscle weakness and tiredness, please get your haemoglobin, vitamin D and vitamin b12 levels tested. For weight loss, with some healthy lifestyle changes and proper diet, you can focus on it.
- Consume good amount of fruits and vegetables in your diet.
- Include good amount of complex carbohydrates, protein and healthy fats in your diet
- Avoid consumption of added sugar which is usually present in packaged and processed foods and junk food.
- Don't skip any meals and consume small and frequent meals throughout the day and maintain portion sizes.
- Drink plenty of water to keep yourself hydrated.
-Get yourself proper rest and sleep. Minimize stress levels.
Hope this information helps.
For a customised diet plan through an online or an in-person consultation, you can reach out to me via practo or on www.vasundhara.me . Thanks
Hi
Thanks for your query
As mention above in your complaints you need to work on quality and quantity of food options you are including in your diet
which will provide you energy and muscle strength
you can simply check your Vit B12 and Vit D3v levels
Well planned balanced diet will help to reduce your complaints for which we need to know about your lifestyle
food habits and dietary recall
Next Steps
Book your appointment via practo for further details
You need to take high fiber low fat followed by detox diet. Drink plenty of water every day.take small and frequent meals at regular intervals. Avoid outside food completely. Please ask me directly for personalized diet plan for you.
Hello practo user!
As per the symptoms stated by you it seems that it could be a deficiency of Vitamin D, Vitamin B12, Calcium and Iron levels.
Belly fat needs a proper diet support along with some sort of physical activity.
Incorporating combination of these two will definitely make a change in your life.
As per now, Consult me @Dt. Nikita Nichani for a customized diet plan.
Next Steps
Go for a blood report check up so that things are clear enough.
Muscle pain and lethargy could be due to deficiency of Vit b12 and Vit D. Please get these tested.
For now you can start taking a balance diet with carbs(from fruits, multigrai cereals), protein(eggs, milk) and healthy fats (nuts and oil seeds).
Next Steps
in the mean time get blood checks done and do share the reports for further analysis
Health Tips
how long have you been having cough. have you lost weight in recent past
U include in ur diet
1.50 percent with vegetables cooked,raw both.
2. 10 percent with fruits seasonal.
3.10 percent with whole gram as rawsoaked green gram, daily,cooked horsegram once a week.
4.include millets in ur daily major food. 20 percent.
5.Include Dal's, 5 percent
6.raw rice cooked 5 percent.
7.avoid refined flour as maida ,take whole wheat,rice flour,ragi flour.,jowar flour. For rotis.
8. Fat 2 tsf oil,2 tsf ghee per day.
9 abundant water 3-4 ltrs per day in the form of water,buttermilk,milk juice,soup,medicated drinks,tendetcoconut water.
etc.
10.lastly but not the least mild exercises as walking,yoga to keep fit and fine. Everyday for 1 hour.
take direct consultation i need your complete information like your current eating habits, likes,dislike, medical history , diet preference that are you non vegetarian or pure vegetarian etc. so will able to give custamised diet plan.
take direct Online consultation through my practo account- dietitian- Anjali kanphade.
Tips.
Avoid junk food, fried food
Start 30-45 minutes brisk walk / yoga / zumba
Use less oil,les sugar
Eat home made food, 4-5 small meals in a day don't overeat.
Hi, Here are a few tips that will help you:-
Exercise 40-45 minutes 4-5 times a week.
Eat small frequent meals every 2 -3 hours
Eat protein rich diet (especially post workout, it will help in building muscle) and improve metabolism.
Eat proper breakfast, as 40% of day's energy comes from breakfast.
Include healthy fat in your diet like nuts - almonds and walnuts, seeds like pumpkin, watermelon, sunflower seeds, etc.
Eat fiber rich diet, it will help to gain early satiety and help you feel full - include fruits and vegetables in your diet
avoid junk food, oily food, processed or canned foods.
Drink a glass of water every hour daily to optimally hydrate the body.
Note: the given prescription can change according to different conditions.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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