Hi Komal Madam, my age is 43 weight 87 and height 5.1, want to reduce my weight , please suggest proper diet for me....Many Thanks

Ans: Hi Surendra,
I will also need to know your height and any possible ailments to understand if and how much weight loss your body needs. The journey to weight loss is determined after understanding what are reasons behind weight gain, otherwise, random diets and sudden workouts can rather harm the body. You can either write back with more details or visit a naturopath to understand the body issues and recommend a wellness plan accordingly.

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: For weight reduction, follow a healthy diet with good quality protein foods like like low fat dairy products, eggs, lean meat, pulses and legumes etc.; omega 3 fats like olive or mustard oils, fiber rich complex carbohydrates like fruits and vegetables. Avoid alcohol, fruit juices, sweets, high fat bakery foods, fast foods, etc. Adopt a regular exercise regimen with strength training exercises.

Ans: Weight reduction should be aimed by increasing muscle mass and lowering body fat. It is a gradual process which should be monitored by a professional and not deteriorate health of an individual. Follow a balanced diet with focus on more complex carbohydrates and fiber rich foods like fruits and vegetables, whole grain cereals, etc., sources of protein rich foods like low fat dairy products, lean meat, eggs, pulses and legumes and low but healthy fats like olive or mustard or canola oil, etc. Avoid sweets, chocolates, alcohol, soft drinks, fruit juices, fatty foods, etc. which would add to your fat percentage by contributing empty calories. A regular exercise regimen will bring about building of lean mass and burn extra calories.