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Need to reduce weight
As described above... Need to lose weight under Dr. Guidance because I am under treatment of disc bulge with nerve root impingementing L5 - S1
Pls guide for the excercise and diet
I cannot do weight lifting as neurologist instruction
Also am a banker with work profession.
Have did GYM 3 yrs back
Answers (12)
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Please ask me directly for personalized diet plan for you
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Hello user
Sure ,we will help you
But before prescribing any thing we need some information like
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Dt. Ankita
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For weight loss with L5–S1 disc bulge:
Avoid weight lifting, jumping, running
Best exercises: walking, swimming, gentle cycling, physiotherapy stretches
Start with 20–30 min walking daily
Do core strengthening only under physio guidance.
Diet:
Eat high protein + low junk food
More: dal, eggs, paneer, curd, fruits, salads
Less: fried food, sweets, soft drinks, bakery items
Small regular meals, avoid late-night eating
Drink enough water
As banker/job sitting long hours:
Stand/walk 5 mins every hour
Use back support
Avoid prolonged bending
Weight loss should be slow and steady to protect your spine.
Next Steps
Walk daily,
Don’t sit for long hours continuously,
Keep posture straight,
Light dinner, early dinner,
More protein, less junk food,
Sleep properly,
Stretch gently daily,
Avoid sudden bending/lifting,
Drink enough water,
Consistency matters more than intense workout.
Health Tips
Contact through practo app.
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Good evening
Plz connect through Practo app for better consultation
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I can totally understand your situation.You can contact me for Diet consultation through app.In my opinion don't do excercise because it is your recovery period from injury.
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DM in the private section to get a customized result oriented Diet Plan
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Contact me I‘ll guide you
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Ms. Durdana Ansari
Dietitian/Nutritionist
4 yrs exp
Mumbai
Hello. Since you have a disc bulge with L5-S1 nerve root impingement and are under a neurologist's care, weight loss should be gradual and focused on reducing inflammation while protecting your spine.
Diet Recommendations :-
Follow a calorie controlled, high protein diet to preserve muscle mass during weight loss.
Include protein sources such as dals, legumes, paneer, tofu, eggs, fish, or lean chicken in each meal.
Fill half your plate with vegetables and salads for fiber and satiety.
Choose whole grains (roti, oats, millets, brown rice in moderation) instead of refined foods.
Limit fried foods, sweets, sugary beverages, bakery products, and processed snacks.
Stay well hydrated and avoid prolonged gaps between meals.
Exercise Recommendations (after medical clearance):-
Brisk walking on a flat surface for 20–40 minutes daily, as tolerated.
Low-impact activities such as stationary cycling or swimming, if approved by your doctor.
Gentle core-strengthening, stretching, and physiotherapy guided exercises to support the spine.
Avoid heavy weight lifting, high impact exercises, jumping, running on hard surfaces, and movements involving excessive bending or twisting.
For your banking job :-
Avoid sitting continuously for long hours stand up and walk for 2–3 minutes every hour.
Maintain proper posture and lumbar support while sitting.
Take short movement breaks during the workday.
Health Tips
A personalized diet plan based on your age, height, weight, activity level, and medical history would provide the safest and most effective weight loss results while supporting your spine health.
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
You may contact for a personalized diet advice. For healthy tips follow my you tube channel https://youtube.com/@moumitadutta9588?si=Ic6f7FitpE8BVUu5
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls connect through practo app.
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