instruction: hello doctor I have been having trouble with my weight recently I am a female with a height of 7 hoping to be 125 labs the lowest I have hit was 126 labs but that was about a month ago now it ranges from 127 128 labs I am eating 1800 calories a day on days I do not workout intentionally three days a week and 1900 on days I do my workout routine is quite different I do two workouts a day four days a week my first workout consists of 70 minutes of brisk walking and 20 minutes of abdomen exercises afterward my second workout which is about six hours later is 10 minutes of squats lunges sit ups etc and 20 minutes of brisk walking all in all that is eight hours of exercise a week not including unintended exercise like skating shopping being on my feet all day etc I would love to be 125 labs my waist ranges from 26 inches to 26 inches but I would love to get it to a steady 26 inches I have toned my abs but again I would love to lose these last few pounds what do I do
output: hi welcome to icliniq com I have understood your concern about losing weight and you are working hard also for that your protocol for doing exercise workout is quite satisfactory but you can add 20 more minutes of aerobic exercise and resistance exercise combined see weight reduction and gaining both depends upon your metabolism and energy intake and expense even though you work out well but not maintaining the diet then you may not get the results that you need proper vegetable diet is compulsory avoid non vegetarian diet bakery items and outside junk foods which will reduce unwanted calories take homemade food whatever and how much ever you want just do daily exercise and add yogasanas for 10 minutes pranayama practice 10minutes at the end of each exercise sessions so collectively I prefer you need to do daily exercise and pranayama practice