|Food & Fitness
Q: I am a 31-year-old lady with weight 70kg. For weight loss I have started following diet plan. I take one chapatti for breakfast and one for dinner. For lunch I eat two carrots and two oranges. I try to drink approximately 20 glasses of water everyday. I also skip rope for 15 minutes daily. Can you please tell me how much weight should I lose in a month? Anon
A: Well you have mentioned about your weight but not height so I cannot give you the exact target for weight reduction. You are doing quite well and can lose about 4kg in a month. Take a bowl of cereal or brown bread instead of roti for breakfast. Never skip your breakfast as it is the most important meal of the day that keeps a person energetic all day long. Take a glass of milk before going to bed. You can also opt for low calorie food items such as popcorn, low fat yogurt and soups. Make salads a regular part of your meal. Eat fresh fruits as they have more fiber than juices and drinks.
Q: I am a 26-year-old underweight girl with height 5 feet 7 inches and weight 51kg. People comment about my skinny structure and hamper my confidence. Can you advise me some natural supplements for weight gain? Soha, Lahore
A: As you are underweight you can follow the same guidelines I have mentioned in the above query for weight gain. You can also take iron and calcium supplements but do consult your physician before doing so. You can also join a gym for weight lifting. Try to gain weight by opting for healthy eating choices. The problems that usually an underweight buddy has to face include hair loss, weakness and fatigue. Follow a six meal diet plan with three main meals and three low calorie snacks. Prepare a food diary for keeping a record of your eating schedule. Take a high protein diet and avoid intake of bad fats. Take 12 almonds daily in breakfast and take red meat along with kidney beans for dinner. Drink at least 8 to 10 glasses of water per day. You just need to gain 6kg which is easily possible in one and a half month by properly following my instructions.
Q: I am a 21-year-old girl with height 5 feet and 6 inches and weight 95kg. I am a patient of hypothyroidism and on medication. I really want to lose my weight. Can you please suggest a proper diet and exercise plan for me? Iram Ali
A: You have to reduce about 35 to 40kg. It is a huge target and you will have to work very hard for it. You have to change your attitude towards food and have to be extra careful about whatever you are eating. As you have to lose a lot of weight you have to put extra effort. First make weight loss the priority of your life. Join a gym for aerobics and yoga both. The quick pace aerobic exercises will help you lose weight easily whereas yoga will distress you. Make healthy choices while eating. Don't spend your money in buying extra stuff for dieting instead search your kitchen to come up with food items that are healthy and which you can easily add to your diet plan. Eat boiled vegetables and eliminate bad fats from your diet. Grilled fish and chicken with brown bread can be good eating option for weight loss. For snacks you can enjoy boiled chickpeas and corns with little flavoring of lime, salt and pepper.
Q: I am a 20-year-old university student with height 173cm and weight 43kg. I want to reduce weight but because of my busy schedule I hardly get any time for exercise. Please guide me what should I do? Hassan
A: Well you need to gain weight which is very important for your good health. Get your hemoglobin levels checked and consult a doctor who can recommend supplements according to your body's requirement. It is also very important to take out quality time for some exercise. Whenever we talk about weight gain or weight loss it is always 1kg per week ideally. By gaining weight it does not mean to start having junk food or taking high calorie diet. Try to gain weight with a balanced diet which simply means to take fruits and vegetables along with meals. You can have paratha with omelette for breakfast. For lunch and dinner take rice or chapatti with meat or fish. Do take milk twice a day. Also take potato shake or banana shake in midmorning along with some cheese. Drink plenty of water throughout the day.
Weight Loss Buddy
Q: I am a 20-year-old girl with weight 74kg and height 5 feet 6 inches. I want to reduce weight and for that I am taking 500 calories per day with 40 minutes walk since last 15 days. Can you please tell me my ideal weight according to my height? I also want to know how much time is needed to shed those extra kilos and achieve an ideal weight? Maham Iqbal
A: You need to reduce about 15kg and you can easily achieve your target in 4 months as you are very young. First of all it is very important for you to make permanent healthy changes in your lifestyle. You have a wide range of food available from which you have to select items that are healthy and satisfy your appetite. You can also make place for your favourite food item in your eating plan. If you have a sweet tooth you can also enjoy a piece of cake occasionally. If you have overeaten any day then try to balance it with exercise. If you are an emotional eater, in case of stress try to divert your attention from food to some other activity. The schedule you are following for weight loss is perfectly fine and if you keep working on it I am sure you will achieve your target very soon.
Q: I am a 15-year-old boy with height 5 feet 2 inches and weight 54kg. I consider my height not appropriate to my age and weight. I need your expert advice on how to increase my height? Samad Hanif
A: To increase your height you will have to work very hard as you can add inches to your height till the age of 18. Try to take milk twice a day along with cheese and dairy products. Eat fresh fruits, vegetables, meat and chicken. Take a comfortable sleep of about 7 to 8 hours as it is the peak time when body releases growth hormones. It would also be better if you swim daily for an hour and also hang on monkey bars daily for 5 minutes. Drinking plenty of water keeps you hydrated. It is also very important for you to know that height is hereditary. If that is the problem with you then you have very thin chances of gaining much height. Decrease the intake of junk food and do not skip meals. Decrease the intake of bad fats and excess salt.