Fitness Q&A: No time to exercise?

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 Madam
I am in urgent need of your help. I am 30 years old female and I weight 70 kg. I am into a administrative level job and my I normally work with the files and in the computer, which is obvious that i have to sit in my office for 8-9 hours daily. I suffer from irregular periods and a check -up with the doctor has revealed my over-weight being a major reason for it. Please suggest me a proper diet chart that could of help to me
Eagerly awaiting to hear from you
upasana das

2. Hello Ma’am,
I’m Daksha , female from Gujarat my age is 28 years my height is 5’3 and weight is 70kg !! i m desperate to lose weight as soon as possible. i do job full time & married so i have no time to concentrate on exercise or food (JUNK) that i eat… as a result now i have gained a lot of weight on my middle body ; tummy, hips & thighs… i dont fit in clothes also… …wht shud i do & or eat..
please help me with diet..
Thanking you in advance. 🙂
Daksha Vank

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 brisk walk daily for 1 hour to lose weight.

Diet chart
Breakfast

2 idlis and sambhar or 1 bowl 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
2 rotis or I cup rice
1 cup green vegetables (minimal oil)
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) or 2 oranges

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

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