Holistic Weight Loss Plan for Women with Epilepsy, Sciatica, and Joint Pain: A Comprehensive Guide for a Healthy Lifestyle

BMI Calculation

First, let’s calculate your Body Mass Index (BMI):

BMI Formula: BMI=Weight (kg)(Height (m))2

For you:

  • Weight: 65.80 kg
  • Height: 5’1″ (which is 1.55 meters)

BMI=65.80(1.55)2 BMI=65.802.4025 BMI≈27.4

Your BMI is approximately 27.4, which falls into the overweight category.

TDEE Calculation

Total Daily Energy Expenditure (TDEE) is an estimate of how many calories you burn per day when exercise is taken into account.

TDEE Formula: TDEE=BMR×Activity Level

First, let’s calculate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor Equation:

BMR Formula: For females: BMR=10×weight (kg)+6.25×height (cm)−5×age−161

For you:

  • Weight: 65.80 kg
  • Height: 155 cm
  • Age: 40

BMR=10×65.80+6.25×155−5×40−161 BMR=658+968.75−200−161 BMR≈1265.75

Now, considering a sedentary lifestyle:

  • Sedentary (little to no exercise): TDEE = BMR × 1.2

TDEE=1265.75×1.2 TDEE≈1518.9

Your estimated TDEE is approximately 1519 calories per day.

Sample Diet Plan for 1 Month (Indian Holistic Approach)

Dietary Guidelines

  1. Balanced Diet: Include a variety of foods to ensure you’re getting all the nutrients.
  2. Portion Control: Be mindful of portion sizes to avoid overeating.
  3. Hydration: Drink plenty of water throughout the day.
  4. Regular Meals: Don’t skip meals; have regular, balanced meals.
  5. Mindful Eating: Eat slowly and without distractions.

Do’s and Don’ts

Do’s:

  • Include plenty of fruits and vegetables.
  • Opt for whole grains like brown rice, whole wheat, and millets.
  • Incorporate lean proteins like lentils, beans, tofu, and low-fat dairy.
  • Use healthy fats in moderation, such as olive oil, ghee, and nuts.
  • Include anti-inflammatory foods like turmeric and ginger.
  • Practice yoga and meditation to manage stress.

Don’ts:

  • Avoid processed and junk food.
  • Limit intake of sugar and sugary beverages.
  • Reduce salt intake to avoid water retention and high blood pressure.
  • Avoid deep-fried and high-fat foods.
  • Limit caffeine and alcohol consumption.

Sample Diet Plan

Early Morning:

  • A glass of warm water with lemon
  • 5-6 soaked almonds

Breakfast:

  • Fruits 650 gram of bowl
  • Vegetable poha/upma with mixed vegetables OR
  • Oats porridge with nuts and fruits OR
  • Multigrain paratha with a bowl of curd

Mid-Morning:

  • A fruit like an apple, pear, or a bowl of berries

Lunch:

  • A plate of salad (cucumber, carrot, tomato, beetroot) 350 gram of bowl
  • 1-2 whole wheat/millet chapatis
  • A bowl of dal (lentils)
  • A vegetable sabzi (mix of green veggies)
  • A small bowl of curd
  • A small serving of brown rice or quinoa (optional)

Afternoon Snack:

  • Green tea or herbal tea
  • A handful of roasted chana or a small bowl of sprouts

Evening Snack:

  • A bowl of fruit salad or vegetable soup

Dinner:

  • A plate of salad 325 gram of bowl
  • 1-2 whole wheat chapatis
  • A bowl of vegetable curry
  • A bowl of dal or any vegetarian protein source

Before Bed:

  • A glass of warm milk with a pinch of turmeric (if it doesn’t interfere with your medication for epilepsy)

Exercise and Lifestyle Recommendations

  1. Exercise:
    • Start with low-impact exercises like walking, yoga, or swimming.
    • Aim for at least 30 minutes of moderate exercise most days of the week.
    • Include strength training exercises twice a week to build muscle mass.
  2. Lifestyle:
    • Practice stress management techniques such as deep breathing, meditation, or tai chi.
    • Ensure adequate sleep (7-8 hours per night).

This plan takes a holistic approach, considering your conditions and aiming to create a sustainable lifestyle change.

Affirmation

Thank you Allah. I am so happy and satisfied. Now that I am able to maintain my perfect body weight and excellent immune system.

I love exercising. I love eating healthy food.

I honor my body as a sacred trust, nurturing it with care and reverence, as it is a gift from Allah.

Thank you Allah. I am completely healed and healthy now.

I am excited to live a normal, powerful, healthy life.

I am always motivated to take care of my health.

“By the grace of Allah, I affirm my commitment to better health. I trust in His wisdom and guidance to nourish my body with wholesome foods and habits. With each breath, I seek His blessings for strength, vitality, and well-being. I embrace the teachings of Islam to cherish my health as a precious gift, nurturing it with gratitude and diligence.”

 

 

Daily Gratitudes to Allah

Affirmations of Faith and Strength with Allah

Benefits of Islamic Guided Meditation

Benefits of Ho’oponopono Meditation for Healing and Forgiveness

Benefits of Guided Meditation for Reducing Overthinking and Stress

 

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