Fitness Q&A: Create a calorie deficit

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 m 28 yrs fermale i want to loss weight as soon as possible. after delivery my weight is increase fast .kindly suggest some home remedies .my husband is not happy with me

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.

Also, diet plus exercise is the ideal way to lose weight. I suggest you walk for 1 hour daily. A sound weight-loss program should include –

  • Decreased fat consumption
  • Portion control
  • An active lifestyle
  • Consistent exercise habits

2. dear mam, my name brijesh pandya.i daily workout in gym.daily 2 muscle. like monday- cheast/tricep tuesday-back /bicep wednesday- leg/shoulder.. then repeating this prog. my height 5’4.(164cm),weight age are38.i am working in question are ….i expand my size.i just give the DECA-DURABOLIN 50.’s a currect…?how many give  this injection…? do you suggest other medicine…or…injection…? plz reply  me…
I do not recommend over the counter supplements. Supplements/ injections are always given in consultation and after evaluation with a nutritionist or physician.

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