Fitness Q&A: 3 essential 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:

1. how to reduce weight by eating healthy foods?? and which all foods we should eat to reduce our weight?
sandhya
Here are 3 essential tips to lose weight:

Include a variety of fruits, vegetables, sprouts, low-fat dairy and whole grains in your diet. These foods protect the body against disease, build immunity levels and are an excellent source of energy.

Make lighter food choices. Choose low-fat foods, avoiding refined and processed foods.

Avoid large meals. Small meals raise the body’s metabolism. Large meals will leave you feeling sluggish and sleepy.

2. I am a 22 year old male,my height is 5 feet 8 inches,i weigh 80 kilos at present…… I am suffering with High Cholesterol,Asthma,Sinus Allergies and Dry Eye Syndrome(with blurred vision),Itchy dry skin,Hair fall and Dandruff problems(I use to suffer from stress every day).I am an asthma patient for the past 15 years and i still use my ROTAHALER when i need it.I follow a routine veggies diet every day but i hardly eat a fruit every day.One of my friends told me that i must eat a diet high in (i)Anti-oxidants (ii)Anti-inflammatory properties and low in (iii)Total Fat,Saturated Fat and Cholesterol,(iv)Glycemic-Index and (v) High quality lean proteins but i don’t know what these terms in real are, do these foods improve my health? I request u to suggest me a suitable diet for my health problems also mentioning the above category foods.I’m a non-vegetarian but eat N.V food occasionally.I don’t smoke or drink.
Nanip

Though I would really like to assist you with a diet suitable for you, I am not in a position to do so as you have several health issues. You need to consult your doctor for guidelines based on your specific medical reports.

3. hi mam , i am 31yrs weight abt 78kg and height is 5″7″ . i want to reduce weight my 2deliveries r donethrough c sec.i want to get slim body.
Kanti

To lose weight you need to create a calorie deficit. Weight loss of 1 to 2 pounds per week is safe. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise.

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.

Diet plus exercise

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include –

§ Decreased fat consumption
§ Portion control
§ High fibre
§ An active lifestyle
§ Consistent and exercise habits

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