Fitness Q&A: Exercise options with calorie guide

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every friday.

This week’s answer:

I am 25 years old and my weight is 72 kg. I am doing night shift from past two years and that time only i have started putting up weight at a high pace. I was doing gym but no effective results from it, may be one reason could be i do not have a proper diet being followed and I have very long gaps between my meal. Mam i just want your guidance to reduce my weight and get my body in shape, toned up. Please help me out with the same by providing proper diet plan- if required i can go on complete liquid diet also, please suggest me. Just to inform you am a pure vegetarian and i do not even take eggs. So please help me out with diet and workouts that i can opt for and get my weight reduced.

Waiting for your reply.
Thanks & Regards
Disha Bandi

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include –

Decreased fat consumption
Portion control
Palatable food choices
Adequate nutrition
Consistent, sensible eating and exercise habits

I suggest you include any of these exercise options. Here is a rough calorie guide for you:

Simply walk: Just put on your walking shoes and walk anywhere, anytime, as convenient.
Calories burned: 300 an hour.
Walk uphill: This increases walking intensity and shapes the legs and hips.
Calories burned: 400 an hour.
Cycle: Outdoor cycling is a great exercise for toning the lower body.
Calories burned: 350 an hour.

Diet chart
Breakfast
2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

Afternoon
2 non-cream biscuits
1 cup coffee or tea

Evening
1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Dinner
Vegetable soup with whole wheat croutons (toasted)
1 cup mixed vegetables
1 roti
1 cup dal or curds

Hi Namita, my name is Namita . I am married one year before. i had very glowing and spotlessskin in india. but from last year after coming to United states my skin became so dull and dark.I do exercise and yoga regularly. even i follow healthy diet including eggs, beans , sprouts , nuts ,
fruits, veggies .I have stress and worry sometimes so my sleep is little irregular.now i feel envy of every other gals skin.here i can not take any skin treatment and advice because of high cost of medical services .you are only my hope . please let me know any solution which i can do at home.
my HB is 10 and i dont have any medical condition .

Please answer my query and kindly let me know possible diet changes .
I will appreciate if you reply .
Thank you so much,
Namita Jain

To prevent skin pigmentation you need to use a sunblock cream or lotion. I suggest you should consult a skin specialist for advice.

Hi, I am 39 yrs female weight 87 kgs,height 5.8 want to lose 20 kgs in 4-5 months. Kindly provide me diet for the same.
Regards
Rhea Chhabra

Losing more than 1 kg per week is not recommended. I suggest you read my book titled ‘the four week countdown diet’ by penguin for a diet specific to your requirement.

However, here is a general diet you may follow:

Diet chart

Breakfast
2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

Afternoon
2 non-cream biscuits
1 cup coffee or tea

Evening
1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Dinner
Vegetable soup with whole wheat croutons (toasted)
1 cup mixed vegetables
1 roti
1 cup dal or curds

Good Morning , Hello Madam, I am 44 year old woman and i am 5’2″ and my weight is 60 kg i am a working woman, i regularly walk to work. And i would like to weight and also my stomach fat, Please could you suggest a diet chart for me.

Thank You
U.Patel

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include –

Decreased fat consumption
Portion control
Palatable food choices
Adequate nutrition

Consistent, sensible eating and exercise habits
I suggest you include any of these exercise options. Here is a rough calorie guide for you:

Simply walk: Just put on your walking shoes and walk anywhere, anytime, as convenient.
Calories burned: 300 an hour.
Walk uphill: This increases walking intensity and shapes the legs and hips.
Calories burned: 400 an hour.
Cycle: Outdoor cycling is a great exercise for toning the lower body.
Calories burned: 350 an hour.

Diet chart
Breakfast
2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

Afternoon
2 non-cream biscuits
1 cup coffee or tea

Evening
1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Dinner
Vegetable soup with whole wheat croutons (toasted)
1 cup mixed vegetables
1 roti
1 cup dal or curds

Dear Doctor,
My daughter is 15 years old with a wt of 52 kg and ht is 5′. Recently we came to know that she is suffering from thyroid problem, her TSH is 8.4. She is gaining weight day by day. Now she is on medicine taking 50/75 mg thyroxin tab on alternate days. Kindly suggest some remedy or exercise to reduce her weight. And one more thing Doctor, last year in the month of March 2012, her periods started but after that till now no periods has come. What to do, kindly suggest.
Regards
lata mishra

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include –

Decreased fat consumption
Portion control
Palatable food choices
Adequate nutrition
Consistent, sensible eating and exercise habits

I suggest she should eat small quantities of light food every 2 to 3 hours. And her dinner should be light too… maybe she can start with a bowl of soup and salad and eat less cereals at night. Also, I suggest you include any of these exercise options.

Here is a rough calorie guide for you:

Simply walk: Just put on your walking shoes and walk anywhere, anytime, as convenient.
Calories burned: 300 an hour.
Walk uphill: This increases walking intensity and shapes the legs and hips.
Calories burned: 400 an hour.
Cycle: Outdoor cycling is a great exercise for toning the lower body.
Calories burned: 350 an hour.

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