Fitness Q&A: Diabetic? How much to walk

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 32yrs old.i m married one 7 yrs daughter. i want to reduce my weight.my weight is 82 .i m working women from 10 to 5 i have no time to go gym then how to reduce i dont understand pls help me.
Lipika

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 1 cup rice
1 cup dal or curds

2. i m 28 years height 5.4 and my wieght is 65 kg i want to lose 7 kg how could i. i do daily 45 minutes walk and 1 hr yoga is it ok wht diet should take please relpy
Megha

Your exercise routine is good!

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

3. As you suggested that walk essential for body ,for a diebetics patient how much to walk in a day.
Saswatika

Ideally, a 1-hour walk is recommended. I suggest always consult with your physician before embarking on any exercise routine, especially if you have health concerns.

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