Fitness Q&A: Weight loss for diabetics

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. dear madam,i am 35 yrs old.i am borderline diabetes,my wt is 78 kg. pls advice me to control my weight and also diabetes. i am housewife.pls help me
meenu

I suggest you walk daily for 1 hour. Exercise is important because it improves glucose regulation, reduces the risk for heart disease, hypertension, cholesterol levels and excess weight. Always talk with your doctor before you start a physical activity program. Ask about your medicines—prescription and over-the-counter— and whether you should change the amount you take before you exercise. If you have heart disease, kidney disease, eye problems or foot problems, ask which types of physical activity are safe for you.
Also, decrease calorie intake through the day to lose weight. Eat low-fat, healthy meals, in small quantities at frequent intervals ( every 3 to 4 hours).
Remember calorie intake should be carefully planned prior to and post-exercise. Also, in consultation with a physician a decrease in insulin dosage may be necessary.
Drink plenty of fluids during physical activity, since your blood glucose can be affected by dehydration.

2. pls let me know 4 week program so that the same can be pursued by me. my wt is 63 kgs and height is 5.1 and my stomach too big
Hiral Sagar

Yes. The ‘Four Week Countdown Diet’ will definitely work for you. I suggest you read the book thoroughly and follow it for best results. All the best!

3. Hi…Plz let the know the details about the 4 week diet. i am 36 yrs old and i need to reduce my waist size by about 3 inches.My height is 5’7 and weight is 78kgs. So need to reduce weight also.Thanks
Nilesh Mehta

The ‘Four Week Countdown Diet’ will definitely give you results. I suggest you read the book thoroughly and follow it. The book contains extensive information about weight loss and will give you a diet plan best suited for your needs. All the very best!

4. wud badly need the program as want to do family planning bt not able to do due to overweight…. 90+. 5’2 @27
subha majumdar

The ‘Four Week Countdown Diet’ will definitely give you results. I suggest you read the book thoroughly and follow it. The book contains extensive information about weight loss and will give you a diet plan best suited for your needs. All the very best!

5. Iam a diabetic patient and want to reduce my weight iam 5ft5inches tall and am 177lbs would u please suggest me the fourweek diet plan and the maintainance program.Pleasemail me the diet plan
Usha Ravi

My recent book titled ‘The Four Week Countdown Diet’ will definitely give you results. I suggest you read the book thoroughly and follow it. The book contains extensive information about weight loss and will give you a diet plan best suited for your needs. In addition to the diet, I suggest you walk 1 hour daily to keep fit. All the very best!

6. Im 26 yrs old, 5ft 3″ working girl. my weight is 59 kg. please advice me to loss my weight minimum 5kg.
Jyotishmita Devi

Yes your goal of losing 5 kgs is correct for your height. My recent book titled ‘The Four Week Countdown Diet’ will definitely give you results. I suggest you read the book thoroughly and follow it. The book contains extensive information about weight loss and will give you a diet plan best suited for your needs. All the very best!

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