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 answer:

1.Hi Madam
I am in urgent need of your help. I am 30 years old female and I weight 70 kg. I am into a administrative level job and my I normally work with the files and in the computer, which is obvious that i have to sit in my office for 8-9 hours daily. I suffer from irregular periods and a check -up with the doctor has revealed my over-weight being a major reason for it. Please suggest me a proper diet chart that could of help to me
Eagerly awaiting to hear from you
upasana das

2. Hello Ma’am,
I’m Daksha , female from Gujarat my age is 28 years my height is 5’3 and weight is 70kg !! i m desperate to lose weight as soon as possible. i do job full time & married so i have no time to concentrate on exercise or food (JUNK) that i eat… as a result now i have gained a lot of weight on my middle body ; tummy, hips & thighs… i dont fit in clothes also… …wht shud i do & or eat..
please help me with diet..
Thanking you in advance.
Daksha Vank

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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 answer:

1. 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

2. 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.

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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 answer:

1. i want my weight up 120 kg at the age of 21 years… so tell me what i can do to achieve this much.. Now my age is 16 year’s and my weight is 59kg.. And also tell me if their is any harm on my body if i eill have my weight up 120 kg at 21 years
Dev Yadav

2. I am 23 year old, having height 5 inch & weight 55 kg. From last year my tummy is increased & for that suggest me either i should go for weight loss or else. Please send me the diet chart for perfect weight.
Meetika

3. iam 23 year old girl…. my weight is 74kg..and my height is 5.2…i want a specific diet plan …..
Charu dhiman

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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 answer:

1. hi i am Pallavi , i am 31 years old & 74 kg, height-5.4 inch. Three years back i was 60, but due to 2 abortions & no exercises i gain that much weight. now may diet as follows- 8.30-1 cup tea ( without sugar). 9.30-1 chapati or 2 Mari biscuits. 11 am- 1 cup regular tea.
1pm-2 chapati, 1 vati dal, 1 wati sabji, 1 cup buttermilk. 3.30 pm- 1 cup regular tea.5 pm -1 fruit, 8 pm- 1 1 chapati, 2 bowl soup & vegetable.
i want to loss 12 kg please send me the diet chart and exercise too.
thanks a lot.
Pallavi

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. Diet plus exercise is the ideal way to lose weight.

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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 answer:

My current weight is 92 and im 5’4. my age is 23 yrs, i have reduced 8 kgs /16 pounds in 1 month by exercise and fiber diet. but now my weight is reducing very slowly . please guide me, i need to be 60 kgs within 3 months.
Nafisa

Simple strategies to help you lose weight

Exercise frequently

Consider increasing the number of days you workout. Try working out six days of the week. Include some “fun” activities – ones that you will enjoy and sustain.

Up the intensity

Are your workouts challenging? Or are you just plodding along a comfort zone?
To maximize weight loss, increase the intensity or the duration of your workouts.

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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. hi i m 32yrs old.i m married one 7 yrs daughter. i want to reduce my weight.my weight is 82 .i m working women from 10 to 5 i have no time to go gym then how to reduce i dont understand pls help me.
Lipika

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. For exercise, I suggest you brisk walk daily for 1 hour to lose weight.
Diet plus exercise is the ideal way to lose weight.

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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. hiii.. m doing yoga but m not losing weight ..plsss help

2. Dear Mam, My age is 26.my height is 178 cm.but my weight is 100kg.any time my face fully tired .pl help me how can reduce my weight .
GopiKannan

3. Hi, I am 25/F i need a diet chart for weight loss and i got married before 3 months and i am 70 kg weight and my height is 157 cm and i am pure vegetarian.(No Egg).
i gained 5 kg in last 3 month.
Request you to please suggest a diet chart and basic time i should spend for exercise.
Thanks
SwatiSharma

4. My marriage is in october and my weight is 86 kg and 168 cm in height. pls advice me to reduce weight before my marriage
Previ

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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. hiii.. m doing yoga but m not losing weight ..plsss help
Mandeep Sahota

In addition to yoga, you must include 1 hour walking daily to lose weight. Also, it is important to watch your diet. Please avoid heavy foods such as fried foods, oily foods, cream, cheese and sweets.

2. My wife age is 22.Her height is 5.3 and weight is 65.please give me diet plan for my wife to get her shape back.
Naresh

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. Diet plus exercise is the ideal way to lose weight.

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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. dear namita, my family has a history of heart disease. Im 38 now and would like to know what to eat and how to exercise to prevent heart disease.

Exercise regularly. The duration should be between 20 and 60 minutes, with 20 minutes being the minimum to maintain fitness levels.
For keeping the heart fit you do exercises such as walking, jogging, running, bicycling, swimming, using the treadmill, stationary bicycle, stair climber, rowing machine, elliptical trainer.

You need to make basic dietary changes either to prevent heart disease or keep it under control. Substitute not starve is the strategy for a healthy heart.

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With the launch of her book Sexy @ Sixty, wellness specialist, Namita Jain, has covered the realm of fitness in all the life stages. As someone who sees sexy as being synonymous with beautiful, Namita clarifies that being fit in body and mind is what makes you happy at any age.

The clinical exercise and lifestyle specialist takes on questions on health and fitness in an exclusive interview with Lakshmi Krishnamoorthy.

What role does mental makeup have to play in one’s being fit as we age?

Being mentally positive and enthusiastic about life is a vital component to being healthy. As the saying goes ‘A fit body in a fit mind’. My years at Bombay hospital have taught me that taking control over your health is the best insurance you can give to your life.

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