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65 Years Old with Bad Diet: How Do I Build Muscle and Lose Belly Fat?

Komal Jethmalani |343 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Jun 26, 2024

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 - May 21, 2024Hindi

Health

I was living a bad diet plan I want to build up my body Am 65 look wise I look like slim but I have huge tummy like a fat guy. I want to improve myself What should I do am 35 already Bad sleep bad diet . Hectic work .

Ans: Glad to know that you are motivated to improve your health and build muscle! To lose fat, create a caloric deficit by consuming fewer calories than you burn. Focus on a high-protein diet to preserve muscle while losing fat. Incorporate strength training to boost metabolism and maintain muscle mass. Consume enough protein to support muscle repair and growth. Include high complex carbs from whole grains, fruits, vegetables and low healthy fats. Stay hydrated. Avoid high sugary and fat foods.

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 Jethmalani |343 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Nov 19, 2020

Question by Najmul - Nov 19, 2020Hindi

Health

Hello Komal My age: 54 years, height 5’5”, weight 50 kg. What I eat… Breakfast: Brown bread with tea and some milk, sometime egg. Lunch and dinner: 3 chapatis, veg, dal rice. Twice in a week, non-veg. My main concern is I am getting slim, how to put on some weight? People who see me after months are surprised and say that I have reduced a lot. My personal nature is: I keep thinking of anything bad that happened to me, can’t give up. It builds stress. Thanks & regardsNajmul Abbas

Your profile indicates that you are severely underweight.

Has this been your weight for a long time?

If you have recently lost weight, we need to identify the causative factors before deciding on the treatment.

Loss of weight could be due to various reasons. Stress, unbalanced diet, excessive activity, body type with high metabolic rate, certain physiologic conditions or medical reasons, etc, could be some of the reasons.

Based on your dietary recall, you are consuming a normal diet, although it may be deficient in proteins.

Include high protein foods in your diet in every meal.

Incorporate strength training exercises to increase muscle mass.

Physical and mental rest is the key to slowing down high metabolic rates.

You can undergo a thorough physical examination and find out the underlying cause before embarking on the mode of weight gain.

Rebecca Pinto |107 Answers |Ask -Follow

Physiotherapist, Nutritionist - Answered on Jun 28, 2023

Question by Kartik - Jun 27, 2023Hindi

Health

My name is Kartik Upadhyay. My weight is 60 kg and height 5feet 9 inch and i have fit with weight but my body is weak

Ans: Hi Kartik,
Get your Vit D and Vit B12 checked. Weakness is usually because of a deficiency.

Dr Shakeeb Ahmed Khan |103 Answers |Ask -Follow

Physiotherapist - Answered on May 22, 2024

Question by Satyajeet - Apr 09, 2024Hindi

Health

I am a 49 years old man with BMI of 25. What should be my diet and exercise routine?

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.

Shreya Shah |110 Answers |Ask -Follow

Nutritionist, Diabetes Educator - Answered on Jul 26, 2024

Asked by Anonymous - Jun 12, 2024Hindi

Health

Hi for few months my daily routine is very bad.. not sleeping properly .. eating irregular time.. waking up late.. sleep not getting properly too many thoughts and concerns running in my mind.. unable to focus on work properly.. Am 35 yrs. I have huge tummy coming .. feeling weak.. Wanted to fresh start everyday but due to sleep issues unable to plan anything .. Mostly doing wfh .. Need some advice how to maintain my health ..

Ans: - Get some sunlight in the morning
- Since u have WFH try and go for walks, everyday in the morning and evening or atleast once a day.
- Have a fixed schedule, when it comes to food, exercise or bed time...so that ur body clock is set
- Look for deficiencies, if any like B12, Vitamin D3

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Tech Careers and Skill Development Expert - Answered on Sep 19, 2024

Question by Siddharth - Sep 15, 2024Hindi

Career

is Msc (Environmental Science) considered equivalent/at par to Mtech (Environment Engineering) as eligibility for Assistant Professor jobs in environment trade?

Ans: No, MSc (Environmental Science) and MTech (Environmental Engineering) are generally not considered equivalent for Assistant Professor jobs, especially in the environmental engineering domain.
MSc (Environmental Science): Typically, this degree qualifies candidates for Assistant Professor positions in Environmental Science or related subjects at universities or colleges. However, it may not be considered equivalent to MTech (Environmental Engineering) for faculty positions in engineering departments or technical institutions like IITs, NITs, or engineering colleges.
MTech (Environmental Engineering): This degree is specifically focused on the technical and engineering aspects of the environment, qualifying candidates for faculty positions in environmental engineering or civil engineering departments, where an engineering degree is required.

Milind Vadjikar |169 Answers |Ask -Follow

Insurance, Stocks, MF, PF Expert - Answered on Sep 19, 2024

Asked by Anonymous - Sep 19, 2024Hindi

Money

Can I retire early at 45 with 2.5 cr and monthly expense of 1 Lakh. Pl mind that I am yet to have kids and my mother and my wife are my dependents. Pl advise approximate corpus in case this is inadequate.

Ans: I recommend that you postpone your retirement till accumulation of additional corpus of 1.5+1=2.5 Cr+

This incremental 1.5 Cr with existing 2.5 Cr adding upto 4 Cr can be used to buy an annuity.

Assuming 6% annuity rate you can expect a monthly payout of 2 L(pre-tax).

After deducting monthly expenses, the balance can be reinvested in moderately risky funds to protect against inflation/healthcare costs in older age.

1 Cr can be corpus earmarked for future needs.

*Investments in mutual funds are subject to market risks. Please read all scheme related documents carefully before investing.

You may follow us on X at @mars_invest for updates.

Happy Investing!!

Milind Vadjikar |169 Answers |Ask -Follow

Insurance, Stocks, MF, PF Expert - Answered on Sep 19, 2024

Question by Sanjay - Dec 04, 2023Hindi

Money

Sir my wife is working in school Her PF was deducted under EPF Now her school has given her reemployment on adhoc basis and her PF is still deducted. As she has attained the age of 58her deductions are not taken in EPS. How can she get her pension as date of retirement under EPS and EPF are to be mentioned as same as her EPF is still being deducted

Ans: Please check if the EPF contribution after deduction is indeed credited to her EPF account especially after superannuation at 58 and reappointment thereafter on adhoc basis.

Date of exit for EPF and EPS may need not be the same.

Milind Vadjikar |169 Answers |Ask -Follow

Insurance, Stocks, MF, PF Expert - Answered on Sep 19, 2024

Asked by Anonymous - Dec 07, 2023Hindi

Money

Hi sir, I am 24, Goal 1 cr in next 10 year MONTHLY total SIP @ 7000 ,( PPFS 2 , MOTILAL Oswal midcap1.5k , axis small cap2.5k, ICICI valu discovery1k) step up 30% per year Lump sum - 10000 NipponPower fund 10000 - HDFC REQUIREMENT FUND EQUITY. ( Step up 15-30% each half year as per performance PLS SUGGEST. Any deletion or addition.

Ans: I offer you two scenarios:
1. Step up both SIP and lumpsum by 40% every year to reach your target of 1 Cr corpus, 10 years from now.

2. Step up your SIP and lumpsum by 15% every year to reach your target of 1 Cr corpus 15 years from now. (Modest return of 13% assumed)

Your sip break up is:
PPFAS flexicap fund (2 K)
MO Midcap fund (1.5 K)
Axis Small Cap (2.5 K)
ICICI Pru Value Discovery Fund (1 K)

I suggest you to remove ICICI Pru Value Discovery Fund from your portfolio and add that 1 K sip into MO midcap fund.

Also I recommend you to migrate to Nippon India Small Cap Fund (2.5 K)

The lumpsum I would suggest you to invest in Quant ELSS tax saver fund and SBI Technology Opportunities Fund

*Investments in mutual funds are subject to market risks. Please read all scheme related documents carefully before investing

You may follow us on X at @mars_invest for updates.

Happy Investing!!

Nayagam P P |3726 Answers |Ask -Follow

Career Counsellor - Answered on Sep 19, 2024

Question by MOHIT - Jun 26, 2024Hindi

Career

Sir, I am currently enrolled for diploma in mechanical engineering but im confused about future. I don't know what to do after completing my diploma engineering.

Ans: Go for BE/BTech Lateral Entry and/or pursue some Certifications in Software/IT online to upgrade your skills. Have a LinkedIn Profile, put job alerts, matching your qualifications, know the job market trends and if the need arises upgrade yourself (or) you can apply for core companies if you wish to. All the BEST for Your Bright Future.

To know more on ‘ Careers | Education | Jobs’, ask / Follow Us here in RediffGURUS.

Nayagam P P |3726 Answers |Ask -Follow

Career Counsellor - Answered on Sep 19, 2024

Asked by Anonymous - Sep 19, 2024Hindi

Career

I am looking for course in supply chain which should wort it in my career I am having 15 years of experience in logistics

Ans: Lot of options for online MBA with specialization in Supply Chain such as, SRM, Greatlakes, Jain, Dy Patil, Mysore University, UpGrad, IIM-Indore, Manavrachna, Symbiosis etc. Please check the accreditation/AICTE approval of these online programs individually and then join. All the BEST for Your Bright Future.

To know more on ‘ Careers | Education | Jobs’, ask / Follow Us here in RediffGURUS.

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Question by Manish - Sep 09, 2024Hindi

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My Son Presently Doing BCA after he wants AI ( Artificial Inelegance) Degree so please advice best Institutes

Ans: Manish Sir, Your son can pursue MCA in AI with Galgotia University, Chandigarh University, LPU, Christ University, Jaipur National University etc. All the BEST for Your Son's Bright Future.

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Dating, Relationships Expert - Answered on Sep 19, 2024

Asked by Anonymous - Aug 09, 2024Hindi

Relationship

I am married woman .i have an affair with unmarried man since last 4 year .. now he plans to marry and cut the relationship but I can’t accept it all .. .. what should I do

Ans: Dear Anonymous,

I don't know what pushed you to seek a relationship outside of your marriage; I am also not assuming that you have an open marriage- keeping that in mind, I don't see how you are not okay with the guy getting married. You are married, and you can never have a marital relationship with the guy. The relationship you share with him is not legitimate and it won't be unless you leave your husband. You didn't mention divorce, so I am assuming you don't plan to do so. Then why do you expect him to stick with you without any prospect of a future? Please consider what I said. I am sure you already know this, but it's time you come to terms with it.

Best Wishes.

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Dating, Relationships Expert - Answered on Sep 19, 2024

Question by Pankaj - Jul 27, 2024Hindi

Relationship

Hi MA'AM/SIR I've have been in a relationship from past 3-4 years But our family members are bot agreeing for marriage Because we both have same Surname. What to do?

Ans: Dear Pankaj,

Please try to sit them down and have a logical conversation- I am sure you already did, but this time, point out all the positives of the relationship and ask them how can one overshadow all the good things about the relationship. See if that helps.

Best Wishes.

Ravi Mittal |308 Answers |Ask -Follow

Dating, Relationships Expert - Answered on Sep 19, 2024

Asked by Anonymous - Sep 10, 2024Hindi

Relationship

Hello, we got a biodata of a guy 15 days back from a family friend. We enquired about him everything seems perfect. My uncle went to meet the family now we gave them my biodata so should I send him friend request on Instagram or wait for their reply. As i know there are chances they might reject the biodata but if he see my Insta maybe he gets interested

Ans: Dear Anonymous,

It is totally up to you. But I would suggest waiting a few days till they get back to you with an answer. It might come off a bit pushy and in case the guy does not reciprocate the feeling, things might get awkward. So, even though there is no harm in sending a request now, it would be better for all parties involved, if you wait a little.

Best Wishes.

See more questions »

DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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