Dear Sir,Iam 63 years old male ,walking in the morning for 40 minutes everyday. Except sunday & my weight is 87 Kg's, please let me know how much i should walk to reduce my weight if any diet please answer.(Thanks).

Ans: Main causative factors of hypertension are inactivity, stress, obesity or overweight, unhealthy habits like drinking, smoking, chronic conditions, etc. Low Calorie, low Fat, Low Sodium Diet has to be followed for lowering weight and blood pressure. Exercise > 30 minutes / day Reduce sodium intake / day. Include 1 teaspoon(5 g of > Salt) Avoid refined carbs especially sugar, bakery items. Eat potassium rich foods ( green leafy veggies, tomatoes, coconut water, lemon, orange, banana, dates, etc. Exercise > 30 minutes / day. Manage your stress by deep breathing exercises, meditation, etc.

Ans: To bring about a reduction in body weight, focus on fat loss. Adopt regular cardio and weight training exercises and follow a healthy diet with good protein intake, high fiber, low carbohydrates, low fat and low salt. Avoid refined carbs especially sugar, bakery items, fast foods, soft drinks, alcohol, etc. You must adhere well to the diet and be consistent with exercise.

Ans: To lose body weight, focus on reducing body fat and increasing lean mass. Follow a diet rich in high fiber, complex carbohydrates, and high protein foods. Avoid include simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries, and namkeens. Include foods like whole grains, vegetables, fruits, nuts, beans, pulses, eggs, lean meat, soya, nuts, etc. Avoid high glycemic foods. Keep a regular exercise regimen.

Ans: You are overweight by 10 kg
Your ideal weight should be 65 kg
So you need to reduce 15 kg
Aim to reduce about 2-3 kg a month over 5 months you will reach your ideal weight. To achieve that your intake in calories should be not more than 1500. Consult a Nutritionist for your dietary regime. Along with this target exercices should be moderate intensity work out, like brisk walking for 30 mts 5 days a week is good. Have early dinner by 6 pm
And avoid animal protein at dinner meal

Ans: Thank you for your question. It's nice to hear about your weight loss journey through walking! Walking is indeed a great start, but that it's essential to consider other factors like calorie intake and exercise intensity for optimal health. For your age and weight, incorporating high-intensity interval training (HIIT) along with a balanced diet might help further in achieving your fitness goals. As for your target weight, it's best to consult with a healthcare professional or a nutritionist who can provide personalized guidance based on your overall health, body composition, and lifestyle factors. However, a healthy weight range can vary greatly depending on factors such as muscle mass, bone density, and overall body composition, so it's not solely determined by age alone. Keep up the good work with your fitness efforts, and consider incorporating a variety of exercises and dietary adjustments for long-term health benefits!