Please help me choose a diet. My contacts with the dietitian so far only irritated me. I did not feel comfortable in them. Picture of my situation. I am 43 years old, 170 cm tall and weigh about 95 kg. In July 2022, I weighed 101 kg. The circumference of the abdomen 3 centimeters below the navel is approximately 115 cm. In addition, I have pre-diabetes and hypertension which are medically regulated. My doctor gave me 2 months of time, she said that if I don't lose weight, I will have to start pharmacotherapy. What I want to avoid, because I'm fed up with the pills that make me sleepy and tired (side effects of pressure relief). My results from last year's bioimpedance measurement, when I weighed 96 kg, were: height: 170 cm, weight: 96.3 kg, fat 26.6%, fat mass: 25.6 kg, ffm: 70.7 kg, muscle mass : 67.2 kg, tbw: 50.4 kg, tbw%: 52.3%, bmr: 2091 kcal, 8749kJ, metabolic age: 55, bmi: 33.3, ideal body weight: 63.6 kg, degree of obedient: 51.4%. My fasting sugar is 101, the H1C ratio (blood glycation 6.2, normal to 6.1) and the sugar in the second hour after oral administration of sugar is 191. I want to lose weight slowly: how many calories can I eat? I would also like to start running, but I don't know how it affects my diet. How should the diet be changed with increased physical exertion? Can I lose weight by June? Will I be able to slim down my internal organs by then? My current job is couch (I am sitting at the computer). I spend my way to and from work in the car. So my activity is low.
Let's start from the beginning. At your current weight, you should eat about 2600-2700 kcal per day. You should take care of increasing the amount of water during the day first. You should drink at least 3 liters of water, i.e. two 1.5 liter bottles. Drinking water alone will allow you to reduce body weight, cleanse the body, thin the blood and help to normalize the pressure. The process of cleansing the body thanks to water will make you feel better and will become less sleepy.
Regarding the nutrition itself. Please concentrate on eating foods rich in nutrients, that is, lots of vegetables. Simple sugars should be avoided, meaning you shouldn't eat too much fruit. However, it is worth focusing on introducing groats, fish and vegetable oils into the diet. The meat canfry in a small amount of clarified butter or coconut oil. You can add linseed oil or olive oil to the dishes. In general, you should change your eating habits in a gradual manner so as to exclude bad products from your diet.
Regarding running. I think initially a swimming pool 3 times a week is a better option. When you run, you stress your joints, while swimming, you relax your body and burn a lot of calories. I also attach two videos showing exercises that are worth doing every day while leading a sedentary lifestyle: www.youtube.com/watch?v=UcmE-e5_Yt8 and www.youtube.com/watch?v=E3j8MXL_emI&t=119s). The caloric supply of 2600-2700 kcal and training in the swimming pool 3 times a week, plus daily mobilization exercises from movies, will allow you to lose about 2-4 kg per month in combination with the appropriate selection of food products. Initially even more.
Cut your calories very, very slowly, it is better to add a training unit. The supply of macronutrients should be set at the level of: 2.2 g of protein per kg of body weight, about 30-35% of the requirement from fats, and the rest from carbohydrates. 1g of protein=4 kcal, 1g of carbohydrates=4 kg, 1g of fat=9 kcal. Vegetables may not be included in the demand, it will be easier, and secondly, they are not so high in calories as to have a real impact on your diet. Please eat about 300-400g of vegetables with your main meals. There should be 5 meals in total, 2 of which are small snacks. If you have any further questions, please feel free to write, I will try to explain everything and answer every question.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Tomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.
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