Nutrition Q&A: Practical weight loss steps

Nutrition and Dietetics expert, Parvathy Radhakrishnan answers readers’ questions on nutrition. Get your doubts cleared and see them featured on our FAQ page every Wednesday.
This week’s answers:

1. Am working in IT company, working with night and day shift, please advise the avg sleeping hours per day.
Brindha Kumar

Sleeping needs vary. Some people do fine with 6 hrs while some need 8hrs a day. You will know if your body has had a good rest if you wake up refreshed or you’ve woken up without the help of an alarm. If you are groggy then you have not slept enough.

2. very very practical steps…..i am trying to reduce weight so far failed and one thing to ask ” what happens if i have no way out and forced to eat with friends and family whole of fried food & stuff ..then whole dieting routine goes for a toss…what to do then, means what extra to do next day to burn the calories..
First, try your best to keep away from eating fried foods while with family and friends. Make a quick survey of the foods and mentally decide what are the better options. Do not eat a sample from all the dishes, but choose one or two and avoid the others.
Concentrate on talking than eating.
Keep drinking water in between the eating. This will fill you up.
Also, refrain from taking a second helping. Take a specified amount that you are allowed to eat as per your diet plan or basically take small helpings and eat slowly so that you will finish your small amount of food only when others have finished their plate full of food.
This prevention of overeating is important because it is impractical to undo the harm. Oily food give so much of calories that it is difficult to burn them up easily once consumed. You may need to walk an hour extra to burn the calories from eating just a samosa and a jilebi!!
Do not stop dieting totally just because you have had a setback one time. Go back on track and be aware of not repeating the behaviour next time.

Send in your questions on nutrition to now! And don’t forget to include `Nutrition FAQ` in the subject line. Please provide complete details of your age, sex, height, weight, location and medication if any, if a diet is required for specific ailments.