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Komal Jethmalani |367 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Nov 11, 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

Question by MJ on Nov 11, 2020Hindi

Greetings,
I am 173 cm in height and weigh around 100 kg. I intend to lose weight and get into the 80 -85 kg bracket by January 2021.
I have already lost 8 kg from September 15th till today 19th October.
I walk about 10,000 steps at an average per day.
Kindly suggest diet plans and exercises.
Regards,
MJ

Ans:

It is good to know that you have already made a lot of effort towards losing weight.

But I hope the 8 kg loss has not occurred in a month! As you have not given the exact year, hopefully you have had a gradual weight loss.

A sudden loss of weight in a short period of time is unhealthy and is mainly achieved by starvation diets which results in loss of lean mass.

Aim at fat loss rather than weight loss.

The ideal way to lose fat percentage from your body is by having a balanced diet which should meet all the macro and micro nutrient requirements and include low fat, high protein, high fibre foods to increase your metabolism.

In addition to this, you must incorporate a fitness schedule which can include cardio activities, like the 10,000 steps which you are already accomplishing.

Along with this, strength training exercises will boost your metabolism and increase your muscle mass.

Start doing endurance exercises regularly and build up on them on a gradual basis.

Make sure your diet is in compliance with your exercises.

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 |367 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Sep 15, 2022

Question by Barun - Sep 15, 2022Hindi

Hi. I want to lose 20 kilo in 6 months. I love to eat rice but avoid eating it for dinner. I try and walk as much as possible. How many calories should I consume in a day to be able to meet my goals? How many steps should I take in a day? Would you recommend I eat small regular meals or stick to three meals a day? Apart for junk and fried food, is there something that I should totally avoid? By when should I have my last meal? Will intermittent fasting help? How should I go about doing it? Barun

Ans:

Weight loss is a gradual process.

It involves strict adherence to good dietary habits and a fitness schedule.

Eating low carbohydrate foods and more focus on protein and fibre rich foods is ideal for fat loss.

Weight loss management does not mean eating less rice. It is a proper distribution of the nutrients throughout the day.

Depending on your BMI, you can decide your calorie intake.

Your activities, body composition, age and gender will also determine the total macro and micro nutrient requirements. To increase your BMR and lose fat, you can have a calorie deficit diet.

You can have a count of 5,000 -10,000 steps in a day based on your exercise regimen, dietary factors and any health condition.

You can follow a pattern of three regular main meals and two mid-meals in a day.

In addition to avoiding junk and fried foods, avoid white foods like maida preparations, fruit juices, alcohol, sweets, chocolates, savouries and aerated water.

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