Dear Komal,
I am 45 and weigh 89 kg. I don't have diabetes or any heart condition. I am on a diet for the past 10 months. I have lost three kilos so far but I don't enjoy the food I eat. I love to eat a bit of junk and street food but my dietician says No. I walk or run at least 45 minutes in a day. Pls help.

Ans:

Fad diets are nutritionally deficient and can cause muscle wastage. This can lower your immunity and lead to a deterioration in your health.

To be successful in your fitness goal, you must follow a balanced diet with adequate macro and micro nutrients.

Focus on protein intake and avoid sugary foods, chocolates, fried and fast foods, aerated drinks, savouries, etc.

Adopt a regular physical exercise regimen to build lean mass, drink lots of water and sleep well.

Ans: Hello Ibrahim,
Firstly congratulations on losing 11-12 kgs. For many that itself is a big struggle.
It is okay to have junk food once a week though the next day it is advisable to go lighter on the food which your nutritionist can guide you about example having more salads the next day and to taking lemon shots.
Maybe before having the junk food you can exercise for a longer duration that day to compensate.
Not sure of your exercise schedule but only walking will not help. Varied forms of exercises including cardio and some weight training helps to achieve a flatter stomach.
Also it is important to enjoy your food as that creates better health so when eating junk once a week enjoy it without feeling guilty about it.
All the best to achieve your ideal weight!

Ans: You need to be consistent with your dietary regimen. Stress does lead to behavioral changes which may cause excess food or wrong food consumption. Eating above your required energy intake will result in weight gain. Focus on good protein sources, low carbohydrates, low fat, high fiber rich and low fat food intake. Avoid refined carbs especially sugar, bakery items, fast foods, aerated water, alcohol, etc. Adopt a regular exercise regimen daily to lose body fat and increase lean mass.

Ans: Losing weight is a challenge. Reducing daily calorie intake is the most important factor for weight loss. Focus on changing both eating and activity patterns towards loss of body fat. Aim for a healthy weight. Avoid skipping meals. Distribute the calorie requirements throughout the day based on your personal goals and needs, activities and health condition. A diet plan will consist of low refined carbs, low fat and adequate protein foods. Make sure to include complex carbs from foods like whole grains, vegetables, fruits, beans, nuts, etc. which adds to the satiety value. Avoid high fat and sugary foods, chocolates, fried foods etc. An exercise regimen aimed at body fat loss and increase of muscle mass will be beneficial.