Fitness Q&A: Putting on weight after marriage?

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

This week’s answer:

Hy Namita! My self tasheen khan. i am just 22 years and very concious about my health and figure. and my main problem is that i went gym early morning around 6 o clock or 6.30 am and last 15 day i am doing surya namaskar for loosing weight. now my weight is around 55 and i am below 5 inch so i want to loos my 5 kg weight. but i am hopeless about my weight because i am not success in it so please tell me the right way to loose my 5 kg weight and i want to let you know that i am follow all rules about dieting and doing strictly diet. send me also diet plan.
tasheen Alhind

To lose weight you need to create a calorie deficit. 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. I suggest you brisk walk daily for 1 hour to lose weight.

Diet chart

Breakfast
1 bowl oats porridge in skimmed milk
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
1 roti
1 cup green vegetables (minimal oil)
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) or 2 oranges

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

Hi there, I am 23 and want to loose my waight upto 10 kg unable to understand how to do it, please suggest me my daily diet plan, if possible,i am vegetarian. my weight is 58 kg. and my height is 5’3.5″. my problem area is my hips and waist my waist is 30 and hips is 37. need your help. Please suggest me my diet please so that i can feel fit.
Thanks and Regards,
Parul

I suggest you brisk walk daily for 1 hour to lose weight (preferably walk uphill – do slope walking to lose weight on your hips). And, in addition, do toning exercises for your abs and waist.

Diet chart

Breakfast
1 bowl oats porridge in skimmed milk
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
1 roti
1 cup green vegetables (minimal oil)
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) or 2 oranges

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

Hi madam, I am 25 years old i want to reduce 10 kg weight. I was 58 before my marriage and since 6 months i have gained upto 8 kg which is 65 now. Please provide me a daily healthy diet chart to reduce my weight. Regards
Vichitra Murthy

Diet chart

Breakfast
1 bowl oats porridge in skimmed milk
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
1 roti
1 cup green vegetables (minimal oil)
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) or 2 oranges

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

I am 35yr old male, am planning to start performing suryanamaskar but i was diagnosed Scitica nerve pain (Lower back pain). Now I am 80% Please suggest me if I should go for suryanamaskra or not.
Dheerendra Jain

Please consult your doctor as the treatment for sciatica or sciatic symptoms often differs for each individual, depending upon the underlying cause of the symptoms and pain levels.

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