Fitness Q&A: Exercise is important to keep fit

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 am 24yrs and 5ft my weight is 55kg nd i want to loss my weight bt 10kg….so plz help me (comment for the 4-week countdown diet)
priyanka

My ‘Four Week Countdown Diet’ book will definitely give you results. I suggest you read the book thoroughly and follow it. The book contains extensive information about weight loss and will give you a diet plan best suited for your needs. All the very best!

However here is a suggested diet chart you can follow:

Suggested 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
1 cup mixed vegetables
2 rotis
1 cup dal or curds

2. i m 5 2 tall and 13 year old my weight is 50 i think i m overweight can u please tell me the diet plan but no exercise bcoz i dont have time to do it
ureba imtiaz

I suggest you walk everyday for 1 hour. Exercise is important to keep fit, look toned and in-shape. My ‘Four Week Countdown Diet’ book will definitely give you results. I suggest you read the book thoroughly (for exercise and diet guidelines) and follow it. All the very best!

3. hello , i am a 19 year old guy , my weight is 92.3 kgs . i would like to have a diet chart which allows non veg with veg foods to REDUCE WEIGHT . please it would be good of you to help me out . thank you My ‘Four Week Countdown Diet’ book will definitely give you results. I suggest you read the book thoroughly and follow it. The book contains extensive information about weight loss and will give you a diet plan (veg and non-veg options) best suited for your needs. All the very best!

However here is a suggested diet chart you can follow:

Suggested 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 1 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
1 cup mixed vegetables
2 rotis
1 cup dal or curds

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