Fitness Q&A: On night shift? Want 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 answer:

1. Hi there, I am 23 and want to loose my waight upto 10 kg unable to understand how to do it, please suggest me my daily diet plan, if possible,i am vegetarian.
my weight is 58 kg. and my height is 5’3.5″. my problem area is my hips and waist my waist is 30 and hips is 37. need your help.
Please suggest me my diet please so that i can feel fit.
Thanks and Regards,
Parul

2. Hi madam, I am 25 years old i want to reduce 10 kg weight. I was 58 before my marriage and since 6 months i have gained upto 8 kg which is 65 now. Please provide me a daily healthy diet chart to reduce my weight.

Regards

Diet PLUS exercise is the best way to lose weight. I suggest you walk daily 1 hour (try walking uphill to shape-up your lower body). The body needs nutrients from various food groups. The food you consume should include calories from proteins, carbohydrates, fats, vitamins and minerals.

Sample Diet chart

Breakfast
2 idlis and sambhar or Oats porridge in skimmed milk
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
1 roti or ½ 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
1 roti
1 cup dal or curds

3. Hi, i work in semi-night shift, timings from 3pm to morning 5am. i am following all the Basic guidelines as stated below. BUT i am still not able to loose weight especially TUMMY. Please advise me………….
· Cut back fried, oily foods, cream and cheese.
· Consume fresh vegetables and fruits. Cut back on vegetables with creamy sauces, canned fruit packed in heavy syrup.
· Consume whole-wheat flour, whole-grain bread, high-fiber cereal, brown rice, oatmeal. Cut back on refined products, muffins, doughnuts, biscuits and cakes.

At 1pm

2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

At 4pm

1 Apple
1 coconut water

At 6pm

1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

At 8pm

2 non-cream biscuits
1 cup coffee or tea
At 10:30 pm
1 coconut water or herbal tea
1 cup roasted savoury such as popcorn (without oil or butter)

At 2am

Vegetable soup
1 cup mixed vegetables
2 rotis
1 cup dal or curds

Champa

Remember, 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. I suggest you start walking briskly for 1 hour daily. And gradually add exercises for the abs, back and lower body for best results.

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