Fitness Q&A: Tips to lose weight

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

This week’s answers:

Dear ma’m, i’m Myesha from Dhaka, Bangladesh. My age is 21, height 5 feet 1.5 inch and my weight is only 36 kg. Its highest range is 39 kg. This 36-39 range has been fixed for me since last 5-6 years! My physical structure looks very,very,very bad because of my thinness. I usually take healthy and delicious food daily. But it actually doesn’t work for me. Now please, please, please give me a solution of having a perfect and beautiful body according my age.
myeshafarzana

Dear myeshafarzana,

I suggest you consult a physician to rule out any medical concerns. Many
people have trouble gaining weight. It is not a good idea to eat mega-meals at fast food joints or high- in- fat foods to gain weight. An effort like this will increase your body fat, putting you at risk for health problems. Rather work on improving the quality of your diet. Focus on eating healthy, growing strong and staying fit. Try eating five to six small healthy meals per day. Include 2 to 3 servings of fruits and vegetables in the day. Drink juice and smoothies made with milk, nuts and fresh fruit. Snack on dried fruit and banana and high-fiber savories.

Fit tip: Protein and carb combo snacks are great energy providers.

Such as a piece of whole grain cracker and yogurt; a piece of toasted whole grain bread with an egg; or a cottage cheese sandwich as.

Hi Namita,

Hope your doing great, my name is Aysha and I am 27 yrs old. I am getting married this year in the month of May. I am 60 kgs in weight and my height is 5’3″. I have acne prob and i feel I am overweight.

My concern is I want to shed out some amount of weight so that at the time of wedding I look much much better with the extra glow. I have stopped eating rice ( just little bit ) and more on rotis, I drink green tea twice a day and no other beverages. In non veg suppliments I eat 1 peace of mutton or chicken and not more than that. I walk for 30 mins once in the morning ( covering 10 rounds in the park) and once in the evening ( covering 10 rounds) would you think I can still have hope to lose some amount of weight ( I am atleast aming for 6 kgs to cut down) I am not sure if I can please suggest me.

Regards,
Aysha

Dear Aysha,

I suggest you walk daily for 1 hour. You will burn a approximately of 300 calories per walking session. To reduce weight you need to watch your diet (calorie consumption) as well as exercise regularly. Weight loss of 1 to 2 pounds per week is safe. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise.

Diet plus exercise is the ideal way to lose weight. When you plan your meals, look at the caloric content and body’s nutritional requirement simultaneously. The body needs nutrients from various food groups. The food you consume should include calories from proteins, carbohydrates, fats, vitamins and minerals.

A sound weight-loss program should include –

Decreased fat consumption
Portion control
High fibre
An active lifestyle
Consistent, sensible eating and exercise habits

Hi Mam,
M poonam. My height is 4.6 and my weight is 50 Kg.I want to reduce 5 Kgs. My diet is very less but i dont’t find the time to exercise. Can u give me some suggestions to reduce the weight. My breast is 36 specially i want to reduce this part of my body,
pls suggest.
thanks,
Poonam

Dear Poonam,

Diet plus exercise is the ideal way to lose weight. When you plan your meals, look at the caloric content and body’s nutritional requirement simultaneously. I suggest you walk everyday for 1 hour. The body needs nutrients from various food groups. The food you consume should include calories from proteins, carbohydrates, fats, vitamins and minerals.

A sound weight-loss program should include –

Decreased fat consumption
Portion control
High fibre
An active lifestyle
Consistent, sensible eating and exercise habits

Hello Mam,

Its been 6 months now that i have delivered my baby via c-section. I look miserable. I want to reduce my weight asap while keeping glow on face intact. How is that possible if i dont want to go on diet restriction for obvious reasons (breast feeding).

thanks,
Vidya

Dear Vidya,

I suggest you walk daily for 1 hour. You will burn a approximately of 300 calories per walking session. Moderate calorie intake plus regular exercise is the ideal way to get in shape. When you plan your meals, look at the caloric content and body’s nutritional requirement simultaneously. You need to get necessary nutrition, minus excess fat and calories. The body needs nutrients from various food groups. The food you consume should include calories from proteins, carbohydrates, fats, vitamins and minerals.

Decreased fat consumption
Portion control
High fibre (consume fruits and vegetables)
An active lifestyle
Consistent, sensible eating and exercise habits

Send in your questions on fitness to bawarchieditor@sify.com now! And don’t forget to include `Fitness FAQ` in the subject


Theme Tweaker by Unreal