Tips For Weight Loss
Q: I am an 18-year-old girl with height 5 feet 6 inches and weight 79kg. For weight loss, I am following a diet plan. I eat one boiled egg with brown bread at breakfast, two brown breads with normal curry in lunch and two brown breads with a glass of milk at dinner. I also exercise for 30 minutes daily. Could you please give me some more tips for weight reduction? Shiza
A: You have to reduce around 20kg to reach your ideal weight. To keep our body in a healthy state, we need a certain amount of fat that provide us energy to perform various body functions. It is important to know that men with more than 25 per cent body fat and women with more than 30 per cent body fat are obese. An obese person is more likely to become a victim of many diseases. Stop having breads for a month and take oats cereal for breakfast with an apple. Take vegetables and chicken for lunch and fruits with yogurt for dinner. Exercise for 40 minutes and drink lots of water.

Overweight
Q: I am a 20-year-old girl with weight 80kg. Could you please give me a diet plan for weight reduction? Tahira
A: You haven't mentioned your height but still I think you have to reduce 30kg to reach your ideal weight goal. Consuming fewer calories will certainly help you lose weight. Restricting fats, within reasons is probably a good health move. Eating more protein packed foods and fewer carbohydrate foods may lead to weight loss. Reduce your intake of sugary items, however you can take them in limited quantity keeping your daily caloric intake in mind. Increase intake of fresh fruits and vegetables. Drink plenty of water to keep your body hydrated. Instead of depriving yourself from fats, turn to lower calorie foods. There are plenty of low calorie choices which you can consume without undermining your weight loss effort.

Menstrual Problem
Q: I am a 20-year-old unmarried girl with weight 47kg and height 5 feet 2 inches. I have serious menstrual problem! Often my periods are delayed for months and when I have them, they are for short period and painful. Please help me what should I do? Sara Naseem
A: I advise you to immediately consult a gynaecologist. You also need to get an ultrasound done for your pelvis and get your hormonal tests done. Also get your haemoglobin levels checked. Start taking multivitamins tablet with the advice of your doctor. Improve your diet. Increase the intake of green vegetables, meat, dairy and chicken. Take milk in the morning and also before going to bed. You can add different flavours to milk to make it more delicious. Have a good sleep for about 6-8 yours per day and walk daily for twenty minutes.

Guidelines For Weight Loss
Q: I am a 30-year-old married woman with height 4 feet 11 inches and weight 53kg. My problem is the accumulation of fats on my lower body. Could you please tell the ideal weight for me and also give some guidelines for weight reduction? Ainee Nadeem
A: To achieve your ideal body weight you should lose about 5kg. You can get rid of lower body fat just by exercising and there is no other way out. Increasing weight also causes serious health problems. So, try to reduce your weight by making exercise an integral part of your daily routine. Aerobic exercises targeting the lower body are good for you. The use of elliptical for 30 minutes twice a day will also help you. The regular walk at fast pace for around 45 minutes daily is also a good exercise. As far as diet is concerned, increase intake of fruits and vegetables and use white meat instead of read meat.

Acne Problem
Q: I am a 16-year-old girl with weight 53kg and height 5 feet 3 inches. I have a severe problem of acne. I have got pimples on my cheeks, chin, nose and forehead. Could you please help me and guide me what should I eat? Hina Jabeen
A: You just have to reduce around 5kg to be in proper shape. As for your acne, I suggest you to consult a dermatologist for skin treatment. Acne is not caused by dirt only so stop washing your face again and again as it will make your skin dry by taking off all the moisture from it. Completely avoid intake of junk and oily food. Select cosmetics according to your skin type. Use sunscreen before going out in the sun. Wash all your brushes and get your hormonal tests done after consulting a doctor. Avoid processed foods and pickles. Use acne wash soap and apply Dilacin T lotion twice on your face.  Do not dry your face with a towel and drink plenty of water.

Gym Freak
Q: I am a 17-year-old girl with height 5 feet 3 inches and weight 79kg. I have been exercising at a gym for one and half hour daily for five months but I haven't observed any significant change in me. Can you please suggest a diet plan and some good exercises for me to shed fats from hips and thighs? Sania
A: The target for you is 30kg which is very difficult to achieve and you will have to work very hard for it. I am giving you a few guidelines. Try to drink at least 8 glasses of water daily, especially drink two cups of mild hot water before taking your meal. Seasonal fruits make a good snack and they are much better option than juice as they are rich in fibre. Try to avoid consuming caffeine which is present in tea and coffee. Get your thyroid tests done and visit a gynaecologist if you find any disturbance in your hormones. Completely eliminate rice from your diet for at least two months. You can take one bran chappati with regular curry. Make salad a compulsory part of your meal. Drink a cup of green tea after every meal.