Fitness Q&A: Diet chart to get back in shape

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
Mandeep Sahota

In addition to yoga, you must include 1 hour walking daily to lose weight. Also, it is important to watch your diet. Please avoid heavy foods such as fried foods, oily foods, cream, cheese and sweets.

2. My wife age is 22.Her height is 5.3 and weight is 65.please give me diet plan for my wife to get her shape back.

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.

A suggested sample diet chart

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

1 Apple
1 coconut water

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

2 non-cream biscuits
1 cup coffee or tea

1 coconut water or herbal tea

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

Vegetable soup with whole wheat croutons (toasted)
1 cup mixed vegetables
2 rotis or I cup rice
1 cup dal or curds
Send in your questions on fitness to now! And don’t forget to include `Fitness FAQ` in the subject line.