Komal Jethmalani |293 Answers |Ask -Follow
Dietician, Diabetes Expert - Answered on Sep 15, 2022
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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Yoga, Naturopathy Expert - Answered on Nov 01, 2021
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Yoga, Naturopathy Expert - Answered on Oct 05, 2021
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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