Fitness Q&A: Want a sample weight loss meal plan?

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. Hello, I am 54 years young. I have diabetic and hypertensive, but they areunder strict control, thanks to medication. Recently I have peri arthritis. I could not lift my left hand beyond certain point. I do physiotherapy for the last one month. The progress is slow. I do the exercises religiously. What else can I do to overcome from it early. Soliciting advice.
You need to do physiotherapy exercises regularly. Also, please consult your doctor who may prescribe some medication as well to improve your condition. Progress will be slow.. Please be patient. All the best!

2. hello! i want lose my weight through diet so pls suggest me some nice diet from which weight get loss right now i m having 50 kgs weight n i want lose at least 5 to 6 kgs weight so pls help me and i also want glow on my face so tell how to get it
I have recently launched a diet book titled Four week countdown diet, I suggest you follow the book and the diet plan given to get results. All the best!

3. Hi namita. I am 41 yrs old and 4 ft 9. wt is 66 kgs. Is this right. Is it possible to control belly fat with diet alone as I have no time to exercise.
You must diet as well as exercise for best results. An exercise plan will help you burn calories and get into good shape.

4. Please suggest an ideal diet plan which may help a lot of people….

Ideal diet plan are relative to the people, it is important to take into account lifestyle habits as well as current weight to chalk out a suitable plan. However here is a sample plan:

Diet chart

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

1 Apple
1 coconut water

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

2 non-cream biscuits
1 cup coffee or tea

1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Vegetable soup with whole wheat croutons (toasted)
1 cup mixed vegetables
2 rotis or I cup rice
1 cup dal or curds
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