Fitness Q&A: Eating tips to gain 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. My daughter aged 22 is terribly underweight for her tall appearance. Her weight is 41 kgs and height 5′ 4″.Pl suggest some weight increasing foods.
Josephine

Many people have trouble gaining weight. It is not a good idea to eat mega-meals at fast food joints or high- in- fat foods to gain weight. An effort like this will increase your body fat, putting you at risk for health problems. Rather work on improving the quality of her diet. Focus on eating healthy, growing strong and staying fit. Try eating five to six small healthy meals per day. Drink juice and smoothies made with milk, nuts and fresh fruit. Snack on dried fruit and banana and high-fiber savories.

Fit tip: Protein and carb combo snacks are great energy providers.
Such as a piece of whole grain cracker and yogurt; a piece of toasted whole grain bread with an egg; or a cottage cheese sandwich as.

2. Hi i have gain 15kg weight during the pregnancy my baby is 2yrs old till now i have lost only 5kg please suggest how can loss 10 more kg.
PoojaMalhotra

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.

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

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

I also suggest you include any of these exercise options. Here is a rough calorie guide for you:

Simply walk: Just put on your walking shoes and walk anywhere, anytime, as convenient.
Calories burned: 300 an hour.

Walk uphill: This increases walking intensity and shapes the legs and hips.
Calories burned: 400 an hour.

Cycle: Outdoor cycling is a great exercise for toning the lower body.
Calories burned: 350 an hour.

3. am pallvi am having 65kg weight. i also want to reduce my tummy fat how to reduce it plzzz.suggest me some diet chart

1. Train your abdominal muscles, hard and smart.
Constantly challenge your abdominal by varying your workouts.

2. Evaluate your eating habits.
Incorporate a diet that is healthy, well balanced and low in fat. There is no getting away from the fact that food you eat plays a vital role in defining your mid-section.

Suggested abdominal exercise routine

Abdominal crunch
Lie on your back with your knees bent, and your hands behind your head. Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position.
Do 2 sets of 16 reps.

Reverse curl
Lie on your back and lift and bend your knees at 90-degrees. Contract your abs to stabilize your torso, and bring your hips and knees towards your chest. Slowly return to starting position.
Do 2 sets of 16 reps.

Back extension
Lie on your stomach and place your hands on your lower back. Lift your upper body off the floor; keep your eyes on the floor and your chin in a relaxed position. Slowly return to starting position.
Do 1 set of 10 reps.

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

4. i m raj male frm ahmedabad n my weight is 98 kg n i hv join talwarkar gym bt also wnt diet food with yr advice so pls tell me abt it n i wnt to loss my weight at least 20 kg n i will do anythng for it so pls suggest me diet plan pls
RajAgrawal

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

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

I also suggest you include any of these exercise options. Here is a rough calorie guide for you:

Simply walk: Just put on your walking shoes and walk anywhere, anytime, as convenient.
Calories burned: 300 an hour.

Walk uphill: This increases walking intensity and shapes the legs and hips.
Calories burned: 400 an hour.

Cycle: Outdoor cycling is a great exercise for toning the lower body.
Calories burned: 350 an hour.

5. I am 41 years old, height is 5.5, female, am a housewife, weight is 71 kg. I am epileptic I take Zen retard 400mg in the morning and 400mg in the evening. My diet is breakfast is poha with curd and lunch is 2 rotis with a vegetable, evening a cup of tea and dinner 2 rotis with a vegetable and a katori of dal and a little of rice and dal. Will that be enough? Any alterations in the diet? Iwould like to reduce my weight. Can you let me know ,please.
Vidya

You diet is fairly balanced. Please do include fruits like papaya, apple, sweetlime in your diet. Also since your dairy intake is not that much, I recommend you check your calcium, D3 and B12 levels (you need to take a blood test for checking these levels).

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