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Komal

Komal Jethmalani  |382 Answers  |Ask -

Dietician, Diabetes Expert - Answered on Nov 26, 2020

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
Amit Question by Amit on Nov 26, 2020Hindi
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Health

Hi Komal
I am 35 years old.
I have not paid any specific attention to either my diet/nutrition or exercise till now.
I want to start and I want my wife, 30 years, and son, 10 years, to start too.
How would you suggest this family of beginners starts?
Amit Khanna

Ans:

Glad to know that you have started your journey towards fitness.

It is never late to begin. But once you have decided, then remain focused.

The food we consume in an Indian setting is generally a family meal. So changes in dietary habits will affect all the family members.

Start with refraining from binge eating.

Avoid all high fat and sugar foods, fruit juices, alcohol, packaged foods etc.

Concentrate on incorporating healthy foods in the family diet like fruits and vegetables, whole grain cereals, lentils and healthy fats.

In addition, increase physical activities.

Go for walks/jogging or any sports activities.

You can do some stretch or strengthening exercises as well.

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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Roopashree

Roopashree Sharma  |189 Answers  |Ask -

Yoga, Naturopathy Expert - Answered on Oct 05, 2021

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Dear Roopashree, I have two cases where I need your help. 1. My daughter, who is 16 years old, was a state level swimmer until two years ago.At that time, her diet and exercises were at a very different level.She suddenly decided to quit swimming. This led to weight gain and she became 60 kg; her height is 5.2 feet.She then started some exercises, watching YouTube, etc, and went into self-starvation mode in order to reduce weight.We didn’t realise that she started throwing food. It continued for months while she doubled her exercise to twice a day.As a result she not only lost 15 kg in a year, but it also stopped her periods for a year now.Can you help us with this problem?2. For myself, I am 44 years old, height 5 feet, weight 60 kg and a big belly.I like to eat spicy food so maintaining just soup based diets becomes difficult beyond a day or two.Can you guide me on what diet programme I should follow to reduce 7 kg in next five months?I have a family occasion coming up in Feb 2022, for which I want to be ready.Shalini Shukla
Ans:

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.

..Read more

Roopashree

Roopashree Sharma  |189 Answers  |Ask -

Yoga, Naturopathy Expert - Answered on Aug 29, 2022

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Dear Roopashree I have never exercised and never been physically fit. But I need to start now. Can you suggest me a good routine to start week one, week two, week three and week four and what I should do after that? I get tired very soon when exercising and it makes me give up. Very grateful for your help. Madhu
Ans:

One of my earlier articles captures how one can begin their wellness journey. It has the answers to all your questions. You can read it here

Remember that a healthy diet and routine is the first step towards wellness -- but only if practised consistently.

In wellness, those who are slow but steady always win; therefore persistence is more important than following stringent diets/heavy workouts and then letting it go!

Please move gradually into the regime so your body can cope up and doesn’t want to give up. 

..Read more

Roopashree

Roopashree Sharma  |189 Answers  |Ask -

Yoga, Naturopathy Expert - Answered on Mar 23, 2023

Asked by Anonymous - Mar 20, 2023Hindi
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Hi Gurus! I am 40 yr old MAN and I have never been regular at gym or exercising. I am 5 kg overweight as per my recent BMI and heart age of 52 yrs (not sure how reliable those results are but they definitely indicate something needs to be fixed) but no other serious health issues 🤞. However, I do perform some form of stretching, push-ups etc once in a couple of weeks which my physiotherapist advised as I had sciatica related pain in past. I do get back pain due to sedimentary lifestyle. Basically, I have not been taking my body and fitness seriously so far in my life. Now, I want to consciously start working out and get more active (my 40th B’day resolution 😊 ) and hence need your help with following (probably silly) situation: - I always wake-up hungry (~ 7:30 AM) and end up having a filling breakfast e.g 2 parathas or 5-6 cookies or 3-4 slices of toast & butter with mug full of chai with enough sugar and hence not able to exercise in the morning. Starting my day with red cross (❌) mark against a task (exercising) doesn’t set a good precedence either. In past I tried starting my day with glass of lukewarm water and lemon / honey etc but in just matter or 20-30 mins, I would feel extremely hungry, and I end up overeating, feeling more guilty ☹. Even after stuffing so much, I am again super hungry by ~13:00 ish for Lunch. TBH, I don’t see people around me eating so much ☹ -I cannot exercise in the evening as there is not fixed time when I would end my day. Also, I want to keep my evenings free for other imp things in my life 😉 Please guide how can I address my above issue so that either I don’t wake up hungry or I can eat something and still exercise. I googled my symptoms, and it says it’s a sign of PMS (?)
Ans: :) It looks like you have identified your problem, now the only thing left is to take steps in the right direction. If you are having dinner by 8PM or so, it is ok to feel hungry in the morning. It is good to take plain lukewarm water in the morning (3-4 glasses is also ok), you can eat if you feel hungry within half hour or so. To find the right time for exercise, start your day early by 06AM, so that you can have water and exercise by 07AM and still have your breakfast at 8AM.
Considering your current lifestyle, start with 15-20 mins of moderate walking, don't start with rigorous exercise as it may lead to muscle cramping. Ideally, you should go out for walking, but if you can't find time then find innovative ways like - spot walking, using your balcony or any free area near you. After a month you can gradually start with slow surya namaskar (if you havent practiced earlier, learn from a professional yoga practitioner and don't follow random online videos. Even 10-11 rounds are enough for the day, you can increase gradually as your stamina increases.
In your diet, replace cookies and biscuits with heathier options - get good quality home made, oats or whole wheat cookies, with jaggery, instead of white sugar and preservatives. Just to rule out any ailments, you can get a full body check-up including 2-3 Echo under prescription from a physician. Hope you can continue with your evening routine with your health routine...

..Read more

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Considering the current market conditions, I'm trying to decide whether it's wiser to invest in real estate or to continue investing in mutual funds. I already have some experience with mutual funds and have seen moderate returns, but I'm also attracted to the idea of owning a tangible asset like property, which could offer appreciation and rental income. I want to understand which option real estate or mutual funds is likely to offer better returns over the next 5 to 10 years, especially given the current economic environment, interest rates, inflation trends, and market volatility. How do factors like liquidity, maintenance, taxes, and risk compare between the two? Should I shift some of my investments into real estate for diversification, or is it more prudent to stay invested in mutual funds and possibly increase SIP contributions? I'm looking for a long-term strategy that helps with both capital growth and financial security.
Ans: Hello;

It is difficult to give an advice without knowing specifics of the case.

I would ideally recommend to include both in your portfolio but if it has to be a choice between the two, I would recommend real estate, as a general advice.

Liquidity, Maintenance, property tax are hassles and costs in real estate but asset price and monthly rentals are generally flat or headed northwards over time unless it is some odd case.

MFs holdings are highly liquid, No maintenance charges and efficient tax treatment. But it is subject to market vagaries.

Consult an investment advisor or a certified financial planner to seek more clarity and firm up your decision.

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Nayagam P

Nayagam P P  |4421 Answers  |Ask -

Career Counsellor - Answered on Apr 13, 2025

Asked by Anonymous - Apr 12, 2025Hindi
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i got 86.02 percentile in jee mains, i am under SC category from WEST BENGAL. can i get NIT DURGAPUR CSE BRANCH or any other branch
Ans: Here is, How to Predict Your Chances of Admission into NIT or IIIT or GFTI After JEE Main Results – A Step-by-Step Guide.

Providing precise admission chances for each student can be challenging. Some reputed educational websites offer ‘College Predictor’ tools where you can check possible college options based on your percentile, category, and preferences. However, for a more accurate understanding, here’s a simple yet effective 9-step method using JoSAA’s past-year opening and closing ranks. This approach gives you a fair estimate (though not 100% exact) of your admission chances based on the previous year’s data.

Step-by-Step Guide to Check Your Admission Chances Using JoSAA Data
Step 1: Collect Your Key Details
Before starting, note down the following details:

Your JEE Main percentile
Your category (General-Open, SC, ST, OBC-NCL, EWS, PwD categories)
Preferred institute types (NIT, IIIT, GFTI)
Preferred locations (or if you're open to any location in India)
List of at least 3 preferred academic programs (branches) as backups (instead of relying on just one option)
Step 2: Access JoSAA’s Official Opening & Closing Ranks
Go to Google and type: JoSAA Opening & Closing Ranks 2024
Click on the first search result (official JoSAA website).
You will land directly on JoSAA’s portal, where you can enter your details to check past-year cutoffs.
Step 3: Select the Round Number
JoSAA conducts five rounds of counseling.
For a safer estimate, choose Round 4, as most admissions are settled by this round.
Step 4: Choose the Institute Type
Select NIT, IIIT, or GFTI, depending on your preference.
If you are open to all types of institutes, check them one by one instead of selecting all at once.
Step 5: Select the Institute Name (Based on Location)
It is recommended to check institutes one by one, based on your preferred locations.
Avoid selecting ‘ALL’ at once, as it may create confusion.
Step 6: Select Your Preferred Academic Program (Branch)
Enter the branches you are interested in, one at a time, in your preferred order.
Step 7: Submit and Analyze Results
After selecting the relevant details, click the ‘SUBMIT’ button.
The system will display Opening & Closing Ranks of the selected institute and branch for different categories.
Step 8: Note Down the Opening & Closing Ranks
Maintain a notebook or diary to record the Opening & Closing Ranks for each institute and branch you are interested in.
This will serve as a quick reference during JoSAA counseling.
Step 9: Adjust Your Expectations on a Safer Side
Since Opening & Closing Ranks fluctuate slightly each year, always adjust the numbers for safety.
Example Calculation:
If the Opening & Closing Ranks for NIT Delhi | Mechanical Engineering | OPEN Category show 8622 & 26186 (for Home State), consider adjusting them to 8300 & 23000 (on a safer side).
If the Female Category rank is 34334 & 36212, adjust it to 31000 & 33000.
Follow this approach for Other State candidates and different categories.
Pro Tip: Adjust your expected rank slightly lower than the previous year's cutoffs for realistic expectations during JoSAA counseling.

Can This Method Be Used for JEE April & JEE Advanced?
Yes! You can repeat the same steps after your April JEE Main results to refine your admission possibilities.
You can also follow a similar process for JEE Advanced cutoffs when applying for IITs.

Want to Learn More About JoSAA Counseling?
If you want detailed insights on JoSAA counseling, engineering entrance exams, preparation strategies, and engineering career options, check out EduJob360’s 180+ YouTube videos on this topic!

Hope this guide helps! All the best for your admissions!

Follow RediffGURUS to Know more on 'Careers | Health | Money | Relationships'.

...Read more

Nayagam P

Nayagam P P  |4421 Answers  |Ask -

Career Counsellor - Answered on Apr 13, 2025

Asked by Anonymous - Apr 12, 2025Hindi
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What are the chances to get admission for my son in NIT Trichy or Surathkal or Warangal if he gets around 149 marks in the Apr session of JEE mains 2025. We are from general category & would like to pursue for either Data Science or Electronics of Chemical Engineering. If not these institutes what are the chances for other govt institutes.
Ans: Here is, How to Predict Your Son's Chances of Admission into NIT or IIIT or GFTI After JEE Main Results – A Step-by-Step Guide.

Providing precise admission chances for each student can be challenging. Some reputed educational websites offer ‘College Predictor’ tools where you can check possible college options based on your percentile, category, and preferences. However, for a more accurate understanding, here’s a simple yet effective 9-step method using JoSAA’s past-year opening and closing ranks. This approach gives you a fair estimate (though not 100% exact) of your admission chances based on the previous year’s data.

Step-by-Step Guide to Check Your Son's Admission Chances Using JoSAA Data
Step 1: Collect His Key Details
Before starting, note down the following details:

His JEE Main percentile
His category (General-Open, SC, ST, OBC-NCL, EWS, PwD categories)
His Preferred institute types (NIT, IIIT, GFTI)
His Preferred locations (or if he is open to any location in India)
List of at least his 3 preferred academic programs (branches) as backups (instead of relying on just one option)
Step 2: Access JoSAA’s Official Opening & Closing Ranks
Go to Google and type: JoSAA Opening & Closing Ranks 2024
Click on the first search result (official JoSAA website).
You will land directly on JoSAA’s portal, where you can enter your details to check past-year cutoffs.
Step 3: Select the Round Number
JoSAA conducts five rounds of counseling.
For a safer estimate, choose Round 4, as most admissions are settled by this round.
Step 4: Choose the Institute Type
Select NIT, IIIT, or GFTI, depending on your preference.
If he is open to all types of institutes, check them one by one instead of selecting all at once.
Step 5: Select the Institute Name (Based on Location)
It is recommended to check institutes one by one, based on your preferred locations.
Avoid selecting ‘ALL’ at once, as it may create confusion.
Step 6: Select His Preferred Academic Program (Branch)
Enter the branches he is interested in, one at a time, in your preferred order.
Step 7: Submit and Analyze Results
After selecting the relevant details, click the ‘SUBMIT’ button.
The system will display Opening & Closing Ranks of the selected institute and branch for different categories.
Step 8: Note Down the Opening & Closing Ranks
Maintain a notebook or diary to record the Opening & Closing Ranks for each institute and branch you are interested in.
This will serve as a quick reference during JoSAA counseling.
Step 9: Adjust Your Expectations on a Safer Side
Since Opening & Closing Ranks fluctuate slightly each year, always adjust the numbers for safety.
Example Calculation:
If the Opening & Closing Ranks for NIT Delhi | Mechanical Engineering | OPEN Category show 8622 & 26186 (for Home State), consider adjusting them to 8300 & 23000 (on a safer side).
If the Female Category rank is 34334 & 36212, adjust it to 31000 & 33000.
Follow this approach for Other State candidates and different categories.
Pro Tip: Adjust your expected rank slightly lower than the previous year's cutoffs for realistic expectations during JoSAA counseling.

Can This Method Be Used for JEE April & JEE Advanced?
Yes! You can repeat the same steps after your April JEE Main results to refine your admission possibilities.
You can also follow a similar process for JEE Advanced cutoffs when applying for IITs.

Want to Learn More About JoSAA Counseling?
If you want detailed insights on JoSAA counseling, engineering entrance exams, preparation strategies, and engineering career options, check out EduJob360’s 180+ YouTube videos on this topic!

Hope this guide helps! All the best for your Son's admissions!

Follow RediffGURUS to Know more on 'Careers | Health | Money | Relationships'.

...Read more

Nayagam P

Nayagam P P  |4421 Answers  |Ask -

Career Counsellor - Answered on Apr 13, 2025

Listen
Career
My son got 94.56 percentage in jee mains in OBC category.he passed 12th delhi school.his residency in gurugram haryana.which college he can gwt
Ans: Here is, How to Predict Your Son's Chances of Admission into NIT or IIIT or GFTI After JEE Main Results – A Step-by-Step Guide.

Providing precise admission chances for each student can be challenging. Some reputed educational websites offer ‘College Predictor’ tools where you can check possible college options based on your percentile, category, and preferences. However, for a more accurate understanding, here’s a simple yet effective 9-step method using JoSAA’s past-year opening and closing ranks. This approach gives you a fair estimate (though not 100% exact) of your admission chances based on the previous year’s data.

Step-by-Step Guide to Check Your Son's Admission Chances Using JoSAA Data
Step 1: Collect His Key Details
Before starting, note down the following details:

His JEE Main percentile
His category (General-Open, SC, ST, OBC-NCL, EWS, PwD categories)
His Preferred institute types (NIT, IIIT, GFTI)
His Preferred locations (or if he is open to any location in India)
List of at least his 3 preferred academic programs (branches) as backups (instead of relying on just one option)
Step 2: Access JoSAA’s Official Opening & Closing Ranks
Go to Google and type: JoSAA Opening & Closing Ranks 2024
Click on the first search result (official JoSAA website).
You will land directly on JoSAA’s portal, where you can enter your details to check past-year cutoffs.
Step 3: Select the Round Number
JoSAA conducts five rounds of counseling.
For a safer estimate, choose Round 4, as most admissions are settled by this round.
Step 4: Choose the Institute Type
Select NIT, IIIT, or GFTI, depending on your preference.
If he is open to all types of institutes, check them one by one instead of selecting all at once.
Step 5: Select the Institute Name (Based on Location)
It is recommended to check institutes one by one, based on your preferred locations.
Avoid selecting ‘ALL’ at once, as it may create confusion.
Step 6: Select His Preferred Academic Program (Branch)
Enter the branches he is interested in, one at a time, in your preferred order.
Step 7: Submit and Analyze Results
After selecting the relevant details, click the ‘SUBMIT’ button.
The system will display Opening & Closing Ranks of the selected institute and branch for different categories.
Step 8: Note Down the Opening & Closing Ranks
Maintain a notebook or diary to record the Opening & Closing Ranks for each institute and branch you are interested in.
This will serve as a quick reference during JoSAA counseling.
Step 9: Adjust Your Expectations on a Safer Side
Since Opening & Closing Ranks fluctuate slightly each year, always adjust the numbers for safety.
Example Calculation:
If the Opening & Closing Ranks for NIT Delhi | Mechanical Engineering | OPEN Category show 8622 & 26186 (for Home State), consider adjusting them to 8300 & 23000 (on a safer side).
If the Female Category rank is 34334 & 36212, adjust it to 31000 & 33000.
Follow this approach for Other State candidates and different categories.
Pro Tip: Adjust your expected rank slightly lower than the previous year's cutoffs for realistic expectations during JoSAA counseling.

Can This Method Be Used for JEE April & JEE Advanced?
Yes! You can repeat the same steps after your April JEE Main results to refine your admission possibilities.
You can also follow a similar process for JEE Advanced cutoffs when applying for IITs.

Want to Learn More About JoSAA Counseling?
If you want detailed insights on JoSAA counseling, engineering entrance exams, preparation strategies, and engineering career options, check out EduJob360’s 180+ YouTube videos on this topic!

Hope this guide helps! All the best for your Son's admissions!

Follow RediffGURUS to Know more on 'Careers | Health | Money | Relationships'.

...Read more

Milind

Milind Vadjikar  |1172 Answers  |Ask -

Insurance, Stocks, MF, PF Expert - Answered on Apr 13, 2025

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