Fitness Q&A: How many calories do you burn while exercising

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 25 yrs old lady.My height is 5.1″ .My weight is 70.Please give me a diet plan,so that I can reduse my weught.
Sayani

2. i am 19 yrs old my height 5.9 n weight is 93 i need to reduce weight specially my thighs area wat diet chart to follow?
Varsha

( for q 1 and 2)

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.

When you plan your meals, look at the caloric content and body’s nutritional requirement simultaneously. The body needs nutrients from various food groups. The food you consume should include calories from proteins, carbohydrates, fats, vitamins and minerals.

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 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. I’m 31 yr old, want to reduce my tummy. Suggest a good diet for q\weight loss? and tummy and tigh trimming exercise. also pl. suggest how to retain the same for long run.

Regards,
Vidhya Dhanapal

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.

I 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.

A 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. Dear Sir/Madam, I am suffering from hypothyrodism since 11 years and iam taking thyroxine tabs also in the morning,but my weight is increasing day by day..now iam suffering from knee pain..can u please help me
Ali Syed Kamal

Please consult your doctor for advice. However, you must follow a low-fat diet and eat at regular intervals. The right kind of exercise keeps the heart fit and reduces joint pain. It also helps with weight control and contributes to an improved sense of well-being.

Treatment has to be tailored to individual needs, lifestyle and health.
It has four main goals.

1. To control thyroid through prescribed medicines.
2. To improve joint care through gentle exercise.
3. To maintain an acceptable body weight.
4. To achieve a healthy, active lifestyle.

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