Fitness Q&A: Suggestions for healthy snacking

Dr. Sonali is a certified fitness specialist from the American College of Sports Medicine.She runs a fitness consultancy, Santulan, providing lifestyle management programs for individuals and groups.Get your doubts cleared and see them featured on our FAQ page every Friday.

This week’s answers:

Hello mam

I am Sinthia Zaman,age 25,Weight 140 pound,Height 5 feet 3.5 inches.I want to be 55 kg.What to do?

Sinthia Zaman

Hi Sinthia,
Thank you for writing to me, The goal you have is an achievable one, but you have not given me any information regarding your current food habits and exercise, so I can only give some guidelines, if you are not doing any exercise, please start with walking for atleast 20 minutes, 5 to 6 days a week, you can add simple stretches and suryanamaskar to your workout,As for food, have 4 to 5 small meals in a day, have plenty of fresh vegetables, fruit , curd, and water along with your meals.
All the best, yours in fitness- sonali

Hai Doctor

Name : Rajeshwari
Height : 152cm
Weight : 65 Kgs
Age : 42
Blessed with two children

Working women

Morning and evening 1km walking.

Obesity, tiredness.

Thrice a days White rice sambar and curry.
Weekly once eating vegetables.
Little yogasanas.

Feeling always tired and stress.

Requested your advise.
ramakasiram

Hi Rajeshwari,

Thank you for writing to me,There are some things I would like to suggest, first of all please go in for a complete medical check up, in case you have not done one, to rule out any medical reasons for your tiredness.

It is indeed stressful having to manage everything, especially growing kids, please continue your walk, you can slowly increase it to maybe two kilometres, I request you to also do yogasana and pranayam after learning from an expert, that will surely help manage stress.

Your diet needs a lot of modification, please add fresh fruit and vegetables every day to your existing diet, your tiredness could be due to deficiencies. Take care and good luck
yours in fitness- sonali

Hi Dr. Sonali

Here is Dr, Noor

I am 31 years but not married

When i was doing Ph.D during 2005-08.My stomach size start increasing day by day.I don’t hv the fat on my whole day.But my stomach looks so out from the front.Can u tell me why it is.I really feel shame bz of this.

Can u suggest me some remedies

Thanx

Dr. Noor
Kingdom of Saudi Arabia

Hi Dr Noor,

Thank you for writing to me. One of the commonest reasons for weight gain in the stomach or abdominal area is lack of physical activity, and improper diet. You have mentioned that this started during your PhD, so stress could have been another reason, however, it has been a long time, so now you need to look for solutions- I would recommend a medical check up, and once we know that there is no problem, I really suggest that you start some kind of exercise programme, as it suits you, according to your liking and the availability of fitness programmes.

good luck, yours in fitness- sonali

DEAR DR SONALI

I MADAM I AM RASHMI SINGH AGED ABOUT( 25/3/83)30 YEARS ,UN MARRIED WEIGHT 78KG,HEALTHY DOING TEACHER WORK IN A REPUTED SCHOOL AT PATNA .I WANT TO LOOSE MY WEIGHT DUE TO FATTY ,I THINK ItS A MAXIMUM BIG PROBLEM TO MAINTAIN HEALTH.HOW I CAN DO .EVEN I AM GIVING ONE HOUR IN ZYM BUT NOTHING GET PLEASE SUGGEST WAITING

RASHMI SINGH

Hi Rashmi,

Thank you for writing to me, I am glad that you have joined a gym in order to attain your fitness and health goals, congratulations.I have no information about your work out and diet, so I will suggest a few things.

Please do 20 to 30 minutes of cardio, such as walking , treadmill, cycling, cross trainer, if you are not doing it already, introduce weight training twice or thrice a week, followed by stretching.

Please take care of your food intake, do not starve yourself, try and eat 4 to 5 small meals in a day and add salads, soups, fruit, curd to your existing diet.

All the best, yours in fitness- sonali

Hi Sonali,

I am Anu.
Age: 35
Height: 5.3
weight: 63.8

I am a vegetarian. the problem is i have put on more weight recently and iam not able to exercise. i have neck pain and lower back pain due to which my doctor has told to rest and not do any strenuous activity..Is it possible to reduce my weight through dieting.

Kindly help me with this regard.
Lavanya S

Hi Anu, Thank you for writing to me. I am sorry that you are going through this pain, let me ask you what the reason is, and has your doctor advise restricted activity for a specified period?

If there is no injury and the reason for the pain is unclear, do get a B-12 level( vitamin deficiency common in vegetarians ) If your Doctor gives the go ahead, you can start with slow walking, and slowly build it up.A therapeutic yoga programme with a trained expert will also help.

Do speak to your doctor before starting to get physically more active.sincerely hope you get better soon

yours in fitness- sonali

Hi Sonali,

Age – 23
Height – 5’7
Weight – 65

I have just working for past 6 months. I do stationary cycling for 30 minutes for my fitness and eat healthy food for breakfast, lunch and dinner.
Can you please tell me on what I should eat when I feel hungry in between during the day so that I dont put on weight.

Kind regards
Nivedita.S

Hi Nivedita,
Thank you for writing to me.

Its great to know that you are already getting some exercise- you can add some Suryanamaskar and breathing exercises, to combat work related stress.

Here are a few suggestions for healthy snacks.Fruit, salads, roasted unsalted peanuts, dates, raisins, puffed wheat, soya puffed or roasted, soya milk, curd, buttermilk, coconut water, brown bread sandwich, veg or chicken filling, idli, upama, poha- last two made in less oil and without sev on top, muesli with skim milk.

All the beat, yours in fitness- sonali

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