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Komal

Komal Jethmalani  |409 Answers  |Ask -

Dietician, Diabetes Expert - Answered on Dec 13, 2021

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
Sindhura Question by Sindhura on Dec 13, 2021Hindi
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Hi Komal,
My husband is doing WFH like others from the starting of COVID.
His job is into shift (1 pm to 2 am). 
He is on a regular strict diet from the last one year since he had to face severe problem due to penicillin reaction last year. Due to that he has been facing gastritis issues and a tensed feeling (how to say... muscle shivering would justify I guess).
His diet includes
Morning: 3 idlis with ginger chutney/sambar
Mid-morning snack: Any fruit 
Lunch: 100 gms rice with curry and curd
Evening: 15 almonds with chai/coffee (using honey instead of sugar)
Night: 100 gms rice with curry and curd
Late night snack: 100 ml diluted milk
Exercise: He makes sure that he completes 10,000 steps in the whole day. Yet, he is unable to reduce weight. His current weight is 100 kgs.
Kindly help me out.
Thanks and regards, 
Sindhura

Ans:

Fitness is acquired by an increase in lean mass and reduction in body fat percentage. Following a regular workout with a good balance of nutrients is the key to overall health.

Your husband’s diet seems to lack in protein. He must include protein-rich foods in his diet like low fat dairy products, eggs, nuts, sprouts, beans, etc, and adopt strengthening exercises to increase his stamina and muscle mass.

Vegetables are an important source of fibre and play an essential role in gut health. Include salads, fruits and more vegetables in his diet.

Fibre contributes in increasing metabolism and helps in lowering the glycaemic index.

Add more complex carbs in his diet and include anti-inflammatory foods to increase his immunity.

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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Pushpa

Pushpa R  | Answer  |Ask -

Yoga, Mindfulness Expert - Answered on Nov 11, 2024

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Hi mam I am 44 years old wt 98kg i have a very sedentary job I do yoga and strength training and have more protein each meal. Still there is no change in my wt mam. Pls help. I have fatty liver and high cholesterol. Trying to reduce wt for the past 4 years. Joined strength training tried 10k steps pilates zumba with frequent injuries, paleo diet, nutritionist and diet charts, intermittent fasting. No change in wt mam. Kindly help
Ans: I understand that it’s challenging when you've tried so much without seeing results. First, let’s take a step back and focus on your body’s needs gently.

With a sedentary job, focus on regular movement throughout the day. Try standing up every 30 minutes, stretch lightly, or do simple yoga poses to keep your metabolism active. Instead of intense workouts, consider a balanced approach with gentle yoga and mindful breathing exercises that reduce stress and support digestion. High stress and lack of movement can slow down your metabolism, even with a good diet.

Since you have fatty liver and high cholesterol, try adding more fiber-rich foods like vegetables, fruits, and whole grains, and reduce saturated fats and processed foods. Sometimes, weight loss comes slowly because the body needs to heal internally first.

For weight loss and liver health, practicing Kapalbhati Pranayama (skull-shining breath) can be very effective. This breathing technique boosts metabolism, aids digestion, and helps reduce belly fat, which is especially beneficial for managing cholesterol and liver health. Start with 1-2 minutes daily and gradually increase.

Incorporate Twisting Poses like Ardha Matsyendrasana (Half Lord of the Fishes Pose) and Supta Matsyendrasana (Supine Twist). These poses stimulate the liver and support detoxification, which is important for weight loss. Practicing Surya Namaskar (Sun Salutations) at a slow pace can also improve metabolism while being gentle on the joints.

Since you’ve faced injuries, working with a yoga coach can be helpful. A coach can guide you safely through these techniques, making sure they’re effective and aligned with your health needs.

Consistency and patience are key. Small daily steps with the right guidance will gradually bring positive results.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

..Read more

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