Fitness Q&A: Cut 500 calories a day to lose 1 pound per week

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

5. actually i am 23 years old and my weight is 58kg. i want to reduce my breast and tummy doctor. had said if u want to reduce these part of body you have to weight lose so plz tell me is brisk walk is helpful for me plz reply
Aanchal

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.

A suggested sample diet chart

Breakfast
2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

Afternoon
2 non-cream biscuits
1 cup coffee or tea

Evening
1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Dinner
Vegetable soup with whole wheat croutons (toasted)
1 cup mixed vegetables
2 rotis or I cup rice
1 cup dal or curds

6. i walk 20min in the morning then 20 minutes yoga.is this correct for wait loss.
Vijayalakshmi

In addition to yoga, I suggest you brisk walk daily for 1 hour to lose weight. Remember, diet plus exercise is the ideal way to lose weight.

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