Hi Ms. Komal. I want to lose my weight. I am working in Gulf and due to my work timing / pressurei couldnt concentrate on work out. My eating habit is worse. If i get too tensed or pressurised i tend to eat more. Initially i want to concentrate on eating habits as i am pretty much confused as what to take for break fast, lunch and dinner. I am weighing around 113 KG and due to that very much low in self confidence. so need your advice.

Ans:

If you are overweight, you need to inculcate a healthy lifestyle that includes a balanced diet and a fitness regimen.

Your diet should include adequate protein, more complex carbohydrates and high fibre foods.

Avoid unhealthy foods containing high fat and simple carbohydrates like fast foods, sugary drinks, sweets, savouries, etc.

Adopt an effective exercise schedule with aerobics and strengthening exercises.

Drink sufficient water and have a good, sound sleep for at least 7-8 hours daily.

This will enable loss of body fat percentage and spike up your metabolism.

Ans:

Being a mother of a toddler and a professional requires of lot of stamina. For this, you need to ensure a healthy dietary regimen with a high content of protein for sustenance.

Make sure you have protein rich food in every meal. Avoid high carb foods like white bread, maida preparations, juices, sweets, fast and fried foods and alcohol.

Include fruits, vegetables, pulses, whole grains, nuts and seeds to include the all-important nutrients in your diet. Two cups coffee or tea in a day is fine but remember to add a minimum amount of sugar only.

Do not skip any meal. Have three regular main meals and two mid-meals; focus on protein and fibre-rich foods.

You must set aside at least 30 minutes to do exercises like stretching or yoga.

Strengthening exercises will help increase your metabolism and thereby result in fat loss.

 

Ans: Dear Suhas,
At times being too strict with our diet also is not good in terms of weight loss. Some people need more number of healthy meals to improve their basal metabolic rate.
Also have you checked your thyroid and other blood hormone levels like HBA1c?
Please consult a good nutritionist who can understand your body/lifestyle/stress levels/sleep pattern and she can guide you systematically towards weight loss.
All the very best!

Ans: A healthy diet with anti-inflammatory foods like fruits and vegetables, omega 3 fatty acids and Vitamin E and C rich foods are important. Focus on good protein rich foods like cereal- pulse combinations, beans, nuts, and avoid allergenic foods like dairy, eggs and peanuts. Restrain from red meat, processed foods, alcohol, sugars, etc. Drink plenty of water.

Ans: If your BMI is 30.0 or higher, it falls within the obesity range. Energy requirements are based on your ideal BMI. Strategies for weight loss and its maintenance should be individualized. A low fat and carbohydrate content is recommended. Include vegetables, fruits, nuts, lean meat, legumes and pulses, whole grains, etc. The amount of food eaten, type of food consumed (macronutrient composition), and meal timing of meals are the key components of weight-management strategies. Have small and frequent meals because they help in increasing metabolism. Keep hydrating your body with at least 2-3 liters of water. Avoid fried foods, bakery products , juice/ Carbonated beverages, etc. Cut back on added sugar. Follow a regular exercise regimen of cardio and strengthening exercises.