Fitness Q&A: List of foods to avoid to lose 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. i love to walk and i try to walk three or four times a week but at times after a walk which i do for twenty to thirty minutes i feel fatigue and my neck and shoulder hurt i dont know why please help me
Fouzia
If you tense your neck and shoulder muscles while you walk they will hurt after your walk. Maintain correct walking posture – walk tall, with your head centred between your shoulders, relax your neck and shoulders and keep your chest lifted. Bend elbows and pump your arms swinging forward and back from your shoulders.

I suggest that you apply a muscle relaxant ointment such as volini after your walk to relax tense muscles. Be aware of your posture when you walk. If the pain persists, please consult your doctor for further evaluation.

2. My job is marketing and everyday i have to travel with two wheeler. Now i am getting low back pain and also weakness, heaviness. i am getting increase in belly also. please suggest me exercise, yoga treatment. thanking you
subhash
You need to walk daily 30 minutes to 1 hour; and do light yoga stretches or physiotherapy exercises for your back. Also you need to watch your diet to lose belly fat. I suggest you avoid oily food, fried food and sweets to lose weight. Also, consult with a yoga expert or physiotherapist to teach you exercises that are best suited for your back.

3. Dear namita, my wife is a working women. she is working in a bank past 20 plus years. She travel about 30 km everyday. Her age 50 plus. Her weight is around 85kg and height is 5.2 only. also she have right knee problem for 6 – 7 years for that she have occasional doctor check up. She couldn’t find a time to go for a brisk walk either in the morning or evening because she leaves 8.30 AM and comes at 7.30 PM. Then kitchen works there rest of the time. Office also, maximum sitting and do her job only. As far diet she have good control.
In our House Terrace she goes for a walk 15 to 20 minutes in the morning but it couldn’t help her and no improvement so far. We would like to have a very good advice for the same. Please send a reply.

Balasubramanian (Husband)
She needs to factor in correct diet plus exercise to lose weight. Being overweight will put undue stress on her knees. She also needs to increase the duration of her walk and start physiotherapy exercises to strengthen her knees.

Diet plus exercise is the ideal way to lose weight. A sound weight-loss program should include:

§ Decreased fat consumption
§ Portion control
§ An active lifestyle, regular exercise

4. Hi mam, im 23yrs weight abt 73kg and height is 5″3″ . i want to reduce my weight & i want to get slim body. can u plz tell me what food to take and what to avoid??? please tell me especially what and all to avoid.
Priya Jean
Include fruits, vegetables, low-fat dairy and high fibre cereals in your diet.

HERE IS A LIST OF FOODS TO AVOID

Here is a list of high calorie or starchy foods; omit these to get the maximum results from your diet.

VEG
Potatoes
Corn
Peas
Beetroot
Yam
Sweet potato
Rajma
Chole

FRUITS
Dry fruits
Canned/ tinned fruits
Bananas
Mangoes
Chikoos
Sitaphal
Custard apple
Lichees
Grapes
Jackfruit
Fruit juices

NON VEG
Red meat
Egg yolk

MISCELLANEOUS
Coconut
Paneer/ curds (made from full fat milk)
Refined flour (maida)
Canned food
Tinned food
Ketchup
Ice Cream
Deep Fried Farsans
Cakes and Pastries
Aerated Soft Drinks
Alcohol
Fried nuts
Potato Wafers
Ketchup/ pickles
Cheese
Mayonnaise
Jam / Syrup
Chocolates
Desserts / Puddings

Send in your questions on fitness to bawarchieditor@sify.com now! And don’t forget to include `Fitness FAQ` in the subject line.

Share