Fitness Q&A: Change your lifestyle, 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. Hi! I’m jatin.I’m 18 years old,my height is 5.6 and my weight is 72 kg. How or what can help me to reduce my weight.
Jatin Sharma

To lose weight you need to change your lifestyle habits. 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.

I suggest you walk everyday for a duration of 1 hour for exercise. And, 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.

2. Hi, I am VipinVincent, 34 years (13-10-1978) 52Kg, Not Married, Seraching for Life Partner, Many Marriage proposals Came but didn’t work Out Because i am too much Slim, Can I Get Medicine (Tablet or Injection) to increase my Weight (I want to look Little Bit fat) Or Which Type of Food Can increase My weight. Please Send me Reply as soon as Possible.

I suggest you consult your physician to rule out any medical problem. Try eating six small healthy meals per day. Nutrition is very important and a healthy well balanced diet should include carbohydrates, proteins, fats and plenty of water. Carbohydrates (grains, fruits, vegetables) should make about 55-65% of the diet, proteins (milk, egg, fish, meat, cheese, dals, sprouts)15% to 20%; and fats (oils) 25%. Fat is essential as it helps in the absorption of fat soluble vitamins like vitamins A, D, E and K. Proteins are essential in repairing tissues and carbohydrates serve as fuel for energy.

Eat small meals of nutrient dense foods (avoid junk food) which you enjoy – this optimizes the smaller stomach capacity and provides structure.

Include 2 to 3 servings of fruits and vegetables in the day. Drink juice and smoothies made with milk and almonds or/and fresh fruit. This can help to overcome the lack of interest in food and eating.

3. I am 52, height 5′ 2″ weighing 84kgs. Still mensurating but scanty. very sedentary life style, pure veg. If u suggest any exercise, please it should be possible to do at home without any gadgets. thanks

Please consult your gynaecologist for your concern. I suggest walking daily for 1 hour for exercise. And also recommend you consume a low-fat, healthy diet to lose weight.

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, sensible eating and exercise habits

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