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Komal

Komal Jethmalani  |474 Answers  |Ask -

Dietician, Diabetes Expert - Answered on Oct 22, 2025

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more
Asked by Anonymous - Jul 24, 2025Hindi
Health

Hello Komal, I've noticed that whenever I'm stressed, I end up overeating - especially sweets and fried snacks. I know what's healthy, but I just can't control myself during anxious times. Could you help me with a structured eating plan or tips that address emotional eating patterns?

Ans: Emotional eating is a coping mechanism where food—especially high-fat, high-sugar comfort foods—is used to soothe stress, anxiety, or boredom. To help you reduce impulsive eating, eat every 3–4 hours to prevent blood sugar dips that trigger cravings. Each meal should include protein foods, healthy fats, complex carbs and fiber-rich veggies. Drink 2–3 liters of water daily. Recognize the triggers; eat slowly, without screens. Try dates, dark chocolate, or fruit with nut butter for sweet carvings and healthy snacks like trail mix, yogurt, boiled eggs; etc.
DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.
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Komal

Komal Jethmalani  |474 Answers  |Ask -

Dietician, Diabetes Expert - Answered on Oct 19, 2020

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I am a 50 year old male, 6 feet tall, weighing 97 kgs. Recently, I went for a stress echo test and it came out positive. However the follow-up angiography showed no blockage, etc.I am a foodie with a sweet tooth right from childhood. I have been trying to lower my weight, but haven't been successful.I don'T eat junk food very often and eat healthy during the day.However, after dinner at 7.30 pm or 8 pm, I feel very hungry around 10-10.30 pm and that is when the unhealthy eating happens.Lots of people have suggested giving up carbs altogether and eating only proteins and fats, but I want to enjoy eating everything.How should I go about it? Kindly advise.--Namit
Ans:

I agree with your view that one must eat everything

Although we all have tastebuds that are dying to sample all the yummy food around us, we must remember that anything in excess is bad.

Avoid excess calories from high fat and sugar food preparations, including refined food products, processed and ready-to-eat foods

Moderation should be the key!

Having sweets is also permissible if you eat the sugar from the right sources. Include foods like dates, raisins, fruits, dark chocolate and jaggery in your diet to satisfy the sweet tooth.

Have a wholesome meal containing protein- and fibre-rich foods at dinner to avoid hunger pangs.

Additionally, you may have a cup of low fat milk an hour before bed time, if you are still hungry.

This will help induce sleep and improve your feeling of satiety.

Last but not the least, have a daily fitness schedule to increase your metabolism.

..Read more

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Ramalingam

Ramalingam Kalirajan  |11161 Answers  |Ask -

Mutual Funds, Financial Planning Expert - Answered on May 04, 2026

Money
I am 61 self Disciplined minimalist. I am now in SWP segment. 4% SWP and step up SWP are all okay and understandable but much worried on flip side which am often not thinking much. Considering next 30 years block 1. Inflation may also shoot up from 6% to 15% 2. Normally market crash once in 10 years assuming 30% crash 3. Recovery phase may take slow say 5 to 7 years 4. War natural calamities etc influence market once in 7 year 5.expected return may hit bottom from 10% With all this sequential risk, the worry is will my corpus empty earlier should I be with half starving and my SWP is good only in paper or any corrections needs to be done? Because when age grows, expenses can't be reduced, only rebalance the ratio from travel to utility like that So please guide me will my SWP corpus empty earlier, and should I do now as preparedness
Ans: Your concern is very valid and very mature. Most people focus only on returns, but you are thinking about risks like inflation, crashes, and long recovery. This is exactly what protects a retirement plan.

» The Real Risk – Sequence of Returns
Your worry is not wrong.

If market falls early in retirement and you keep withdrawing
Then recovery is slow
Corpus can reduce faster than expected

This is called sequence risk
And yes, this can impact SWP sustainability

But this can be managed with structure, not by stopping SWP

» Inflation Risk – Bigger Than Market Risk

If inflation moves from 6% to even 10–12%, pressure increases
Expenses rise continuously, but corpus may not match

Reality:

Inflation risk is permanent
Market crash is temporary

So your plan must protect against inflation first

» Is 4% SWP Safe?

4% is generally considered reasonable
But not “guaranteed safe” in all conditions

In your scenario (high inflation + poor returns):

4% may become slightly aggressive

Better approach:

Keep flexibility between 3.5% to 4%
Reduce withdrawal slightly during bad market years

» Biggest Protection – Bucket Strategy
This is the most important correction

Divide your corpus into 3 buckets:

Bucket 1 (0–5 years expenses)
Keep in safe instruments (liquid / low risk)
This funds your SWP
Bucket 2 (5–10 years)
Hybrid or balanced funds
Bucket 3 (10+ years)
Equity funds for growth

How this helps:

During crash, you do not touch equity
You spend from Bucket 1
Equity gets time to recover

This directly reduces sequence risk

» Dynamic SWP – Very Important Adjustment
Instead of fixed thinking:

In good years → continue or increase SWP
In bad years → pause increase or reduce slightly

Even a small 5–10% temporary cut:

Greatly increases corpus life

This is practical, not theoretical

» Rebalancing Discipline

Once a year, review allocation
When equity grows → shift some to safe bucket
This “locks gains”

This creates a natural buffer for future crashes

» Extreme Scenario Planning (Your Concern)
You mentioned:

30% crash
5–7 year recovery
High inflation

In such case:

Bucket 1 should cover at least 5–7 years expenses
This is your survival shield

If this is in place:

You will not be forced to sell at loss
Corpus will not empty early

» Expense Behaviour – Practical Reality
You are right:

Expenses don’t reduce easily with age
They only shift (travel → medical, lifestyle → essentials)

So plan should:

Keep medical buffer separately
Not depend on cutting expenses

» Mental Model Shift
Do not think:
“Will my corpus finish?”

Think:
“How do I protect withdrawals during bad phases?”

Because:

Markets recover
But wrong withdrawals during crash cause damage

» Final Adjustments You Should Do Now

Maintain 5–7 years expenses in safe bucket
Keep equity allocation for long-term growth
Use flexible SWP (not rigid)
Rebalance yearly
Be ready to reduce withdrawal slightly in extreme conditions

» Finally

Your fear is not overthinking, it is intelligent thinking
SWP does not fail because of market alone
It fails due to poor withdrawal strategy during bad years

If you structure your buckets and keep flexibility, your corpus can comfortably last 30 years and more without “half starving” situations.

You are already ahead because you are asking the right question at the right time.

Best Regards,

K. Ramalingam, MBA, CFP,

Chief Financial Planner,

www.holisticinvestment.in

https://www.linkedin.com/in/ramalingamcfp/

...Read more

Nayagam P

Nayagam P P  |11305 Answers  |Ask -

Career Counsellor - Answered on May 04, 2026

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