Fitness Q&A: Working night shifts? How 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:

1. I am 28 Yrs female married from last 2 yrs and after marriage I have started putting on weight!! I work in night shift from 6:30 PM – 4:00 AM and as much as I try to keep a proper diet I am not able to!
I sleep around 6AM and get up around 1:00PM and at time I am not having a proper sleep – I have no time to exercise or go to a gym.
Can you suggest me a diet plan which I should follow to have a good health and which can also keep me strong?
I hope you can help me with my query!! Thanks

In your case your day starts from 1pm and ends at 4am. And you sleep 7 hours. I suggest you have regular food, adequate water and rest whenever possible.

Basic guidelines:

· Cut back fried, oily foods, cream and cheese.
· Consume fresh vegetables and fruits. Cut back on vegetables with creamy sauces, canned fruit packed in heavy syrup.
· Consume whole-wheat flour, whole-grain bread, high-fiber cereal, brown rice, oatmeal. Cut back on refined products, muffins, doughnuts, biscuits and cakes.

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

At 4pm
1 Apple
1 coconut water

At 6pm
1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

At 8pm
2 non-cream biscuits
1 cup coffee or tea

At 10:30 pm
1 coconut water or herbal tea
1 cup roasted savoury such as popcorn (without oil or butter)

At 2am
Vegetable soup
1 cup mixed vegetables
2 rotis
1 cup dal or curds

2. Dear Dr Namita, my daughter is 12 1/2 yrs old. She was on healthier side from the beginning but has now gainned a lot of weight. she is around 75 kgs. she is 5ft 5″ in height. She hasn’t got her periods as yet. She is not into sports but keeps on toes for some reason or the other.
Can you please guide me as to how can we help her reduce weight? Now I can say she can’t resist food. she wishes to trim down but feels helpless when she sees tempting stuff. looking forward to your reply
warm regards

Parul

I have addressed this concern in my teen fitness book titled ‘Figure it out’ by publishing house Penguin. I do suggest you go through the topics relevant to this aspect and get advice from the book.

3. My age is 47.My weight is 98kg.Give me suggestion to loose weight.
ManuPatra

Eat low-fat, healthy food at regular (3 hourly) intervals. Redistribute your calorie intake throughout the day so that your body is constantly fuelled and your metabolism is raised. Obesity is associated with several health problems such as diabetes and hypertension. The more overweight you are, the more likely you are to have health problemsThe safest and most effective way to lose weight is to follow a calorie restricted diet and increase physical activity.

Suggested diet chart (please consult your doctor before following this plan)

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
1 cup mixed vegetables
2 rotis
1 cup dal or curds

4. Dear Mada, my Weight is Around 63.350 Kg and i m 24 yrs old girl please Help me Out for Reduse the Weight specially Belly Tummy and brest and cheek becoz i get rejected by boys for marriage
Waiting for your reply

JaanviLove

I suggest you strictly follow my diet book, “the four week countdown diet’ by penguin publishing house to lose weight and shape up. If you follow the book sincerely, you will definitely get results.

5. Dear Namitha Mam, Im a 22 year old girl from Kerala,Im havng height of 158cm and 64kg,i am dng gym for 1hr a day for lst 1 mnth,and take only fud 3 times a day tht too in low Quantity,also do cycling for 20 minutes and walk for 30 mins twice a day,still im not loosing weight,Kindly advice me.Im remaining the same in whch i was before following the abve routine.
vineetha venugopal

I suggest you strictly follow my diet book, “the four week countdown diet’ by penguin publishing house to lose weight and shape up. If you follow the book sincerely, you will definitely get results.

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