Hi Gaurav I am 32. What is the amount of calories I can have in a day in order to stay healthy?

Ans: Your ideal calorie intake depends on factors like age, sex and activity level. You can adjust this number based on your goals if you’re trying to gain or lose weight. Include complex carbohydrates such as brown rice, whole wheat, quinoa, oatmeal, fruits, vegetables, beans, and dals. Avoid foods like simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries, etc. Diet should be rich in fiber. Concentrated foods like sweets, chocolate cakes, pastries, ice creams and fried foods should be avoided. Drink plenty of water. Have a good sleep of 7-8 hours daily. Exercise for 30-40 minutes daily for at least 5 days in a week.

Ans: Maintaining a healthy lifestyle through diet and exercise is crucial, particularly as you near your 50s. With a BMI of 25, which is at the higher end of the normal range, emphasizing a balanced diet and consistent exercise can help you stay fit and ward off potential health issues. From a physiotherapist's perspective, I recommend increasing your daily steps and incorporating resistance exercises to lose fat and build muscle. It's also important to reduce calorie intake, especially from carbohydrates, and to increase protein intake.