Fitness Q&A: Guidelines for weight loss

Dr. Sonali is a certified fitness specialist from the American College of Sports Medicine.She runs a fitness consultancy, Santulan, providing lifestyle management programs for individuals and groups.Get your doubts cleared and see them featured on our FAQ page every Friday.

This week’s answers:

Hi am 37 yr old with wt 72kg ht working in govt hosp. kindly suggest diet chart to suit my life style


Hi Meenu, thank you for writing to me. From the information you have provided, i understand that for most of the day you are on your feet, so first of all i would like you to do ‘heel raises’, ie, while standing, take support, and raise your heels and lower them 10 times, you can do this any time you get a break in between patients.

If you are not doing any exercise at all, you can start with walking for 20 minutes, 5 days a week, or you could cycle, swim or join a yoga or exercise class,.at home you can perform suryanamaskar- start with 5 and slowly build up to 12 and even more as your capacity increases.

Please have a good breakfast before you leave for work, if possible a small snack around 11 am, lunch , try and consume a salad, curd or a seasonal fruit along with your regular meal.another snack at around 5, and an early dinner with soups and steamed vegetables as part of the menu twice a week should help . I wish you good luck- yours in fitness- sonali

Hello Doctor Sonali,

My Name is Pooja Ahuja, I have a 5 months old baby it was a normal delivery.My problem is my weight. Immediately after delivery I was 105 kg.I am breastfeeding my child but since delivery my weight have not changed at all.

I want to reduce weight as this is effecting my body. My ankles have started paining due to over weight. My height is 5’5 and right now I weigh 105 kgs.

Kindly, suggest some diet which helps reduce weight and at the same time does not effect lactation.

Eagerly waiting for your reply.

Hi Pooja, thank you for writing to me, first things first- congratulations for having become a mother. Being a new mother is fun as well as challenging, both physically and emotionally, and more so the drastic changes that take place in our bodies. As everywhere else, slow and steady wins the race, so please dont be in a rush as it will harm both you and the baby.

A lactating mother requires around 500 calories extra to support breast feeding, so please do not restrict food intake- just eat smart- have 5 to 6 meals- breakfast, lunch and dinner being the larger ones and 2 or 3 snack meals. Choose whole grain, try introducing brown rice, raggi, oats, high quality protein- milk and milk products, all daals, soya, and consume plenty of fresh fruit and vegetables.If you are a non vegetarian, fish, eggs and lean chicken are good choices.

Please consult your Gynaecologist and if she give you the go ahead, start basic warm up exercises, you can walk, 10 to 15 minutes, twice a day and maybe you can push your baby in the pram as you walk. ask your doctor to teach you pelvic floor exercises, and move towards a fitter you.enjoy your baby, take care, yours in fitness- sonali


I want to loose weight as my height is 5’5. My weight is 76 kgs and I have heavy thighs and hands mostly my lower portion is heavy. Please give me measures without gyming as I have migraine problem.

Sonali Gupta

Hi Sonali, thank you for writing to me, the only way to safely lose weight, maintain it and keep it off is to exercise regularly and eat wisely.

if you are not doing any physical activity at this point, please start with basic walking- 20 minutes 6 times a week, a brisk walk will also help eventually to control your migraine. I recommend you start Pranayam and Suryanamaskar.

As for the’ problem areas’, , we can add tone to them by doing exercises such as wall push ups, normal pushups, theraband or exertube exercises( all for arms),and squats, lunges, leg curls and extensions for lower body.
all the best- yours in fitness sonali

I am jaswinder singh from punjab..i am regular in body weight is 125 age is height is 6 feet..i just want to lose my weight.. i am former shoputer..

Hi Jaswinder, thank you for writing to me, its nice to know that you are regular at the gym and are most probably doing a resistance training work out, that is lifting weights or using machines.

While thats a very good exercise, i think with your goal of wanting to lose weight- fat weight, it would be good if you added some cardio, such as walking, jogging, cycling, swimming- any of these atleast 5 days a week for 20 minutes to begin with, and then you can build it up to 45 minutes.

At the same time, continue with your weight training, eat 5 to 6 small meals a day, avoid excessive fried, fatty and processed foods, in meat, consume chicken or fish , have fresh fruit and vegetables, curd and 2 – 2.5 liters of water.good luck, yours in fitness- sonali

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