Komal Jethmalani |308 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Dec 13, 2021
Dear Komal,
Like most Indian women, I am pear-shaped. I have a big belly and backside and thick thighs.
I am 27 years old and eat normal food.
How can I lose weight and get a better body shape?
Name withheld on request.
The shape of your body indicates low lean mass and a high body fat percentage.
To bring about this change, you need to consistently maintain a low carbohydrate, high protein, high fibre diet with some exercises to build lean mass.
Lifestyle changes with healthy eating pattern will bring out effective results.
Have plenty of fruits, vegetables, salads and protein-rich foods. Avoid high fat and high carb foods.
Adequate water intake and good sleep will give long term benefits.
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Let me tackle this individually.
Let’s look at your daughter first.
We often define health by weight. While it is certainly an important factor, body functions -- whether hormonal, digestive and/or nervous -- are equally, if not more, important.
Given the major shifts in your daughter's routine, both during her swimming days and workout days, her body must be going through a lot. And let’s not forget the hormonal changes happening during this age.
I would suggest that she takes a mental break from thinking about diet and exercise for at least 2-3 months.
This does not mean she should overeat and not do basic physical exercises. Instead, opt for a balanced diet (lots of fruits and less of grains and processed foods).
Include a little physical activity (not workouts) but more playful activities. Light walks or basic jogging, yoga or any other sport of her choice like badminton, etc, will keep the body remain active without stressing the hormones.
She can also start basic pranayama (deep breathing exercises) to balance her energies and lower stress levels.
As far as her menstrual issues are concerned, I would suggest you meet an ayurvedic practitioner. They will identify if there is any possible imbalance of the elements and recommend ayurvedic medicines if required.
Shalini, let’s look at your concerns now.
A big belly can be due to many reasons -- excess fat retention, water retention, bloating, etc.
You should focus on addressing the root cause and not on weight loss through strict dieting.
I suggest you follow some basic principles of food intake, starting with a detox for your stomach.
Have a glass of petha (white pumpkin) juice (recipe here) in the morning. Avoid eating anything else for an hour. Do this for a month.
Avoid fried food and restrict non-veg and heavily processed foods during this period.
You can eat a full meal, but avoid eating after sunset.
Spices can be therapeutic as well as harmful, depending upon consumption.
If you practice yoga, then do Kapalbhati pranayam for 5-10 minutes in the morning.
Half an hour after your meals, go for a stroll.
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