Fitness Q&A: Create a calorie deficit 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. hi my name is jaswinder singh. my age is 19 and my weight is 125kg. my height is 6″2′. so, give me advice.what can i do.

2. Hello Madam, I like all your articles regarding health and I have found them beneficial also.
I am 35 years old female weighing 73 Kg. My height is 5’3”. Since last two months I m doing yoga and other aerobic exercises 3/4 times per week for near about 45 minutes.
But still I have found that my weight has not changed. I have cut sugar and fried items intake from my diet. I eat 2 times in a day which includes 2 dry rotis, sabzi,dal n chawal. In between I eat fruits/popcorn/salads etc.
Can u guide me where is the mistake n why my weight is not reducing?


3. hello doc i am 21 yr guy. mai weight is 97 kgs. i use to do lot of work since from last month going for jogging nearly 6kms .
diet is also not so heavy. what can i do? do help
saurabh upadhyay

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.

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.

I have written a book titled The four week countdown diet by Penguin. This book gives detailed diet plans (plus exercise guidelines) based on how much weight you need to lose. I suggest you read it carefully and go through it for results.

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