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Couple cardio with badminton

Eat right and exercise your way to a healthy life. If you have any queries then ask us. Our panel of experts will answer all your queries and lead you to a fit and healthy life.

health and fitness Updated: May 13, 2010 13:46 IST
Leena Mogre

Eat right and exercise your way to a healthy life. If you have any queries then ask us. Our panel of experts will answer all your queries and lead you to a fit and healthy life.

I am 44 years old, weigh 56 kg and my height is 5’3”. I play badminton daily for an hour after dinner and do cardio for 30-40 minutes thrice a week. Recently, I increased 3 kg, and now wish to lose about 5 kg. Please help me with a good non-veg diet and exercise regime.
KP Patrakankana

Hi. According to your height and age, your ideal body weight should be 58-60 kg. So you can maintain your current weight of 56 kg by following this diet.
Early morning: 1-2 soaked almonds + 1 walnut + a few raisins.
Breakfast: One glass of skimmed milk + oats/ muesli or ragi porridge.
Mid-morning: 1 bowl of papaya/ 1 pear/ apple.
Lunch: 2 rotis + 1 cup of rice + 3-4 pieces of chicken/ 2 pieces of fish + vegetable raita.
Evening snacks: 1 cup of tea + snacks such as idlis or dosa with sambar/ 1 egg sandwich.
Mid-evening: 1 glass of carrot beet juice.
Dinner: 2 rotis + lentil dal/ rajma + 1 cup of vegetables + 1 cup of curd + salad.
Bedtime: 1 seasonal fruit.
Exercises
At your age, you need to maintain the weight you currently are at. Now concentrate on your cardiac fitness and continue with cardio workouts and badminton. Both will help you tremendously in the long run. Add one day of full body weight training to keep your muscles from losing their elasticity and strength.

I am 48 years old, and my weight has been constant at 80 kg for the past three years. I now want to reduce my weight and 35-inch waistline. Apart from jogging daily for 45 minutes, I hardly manage to engage in any other physical activity. Please help me with a diet regime that will help me reduce my waist.
Ayaz

Hi Ayaz. You have not mentioned your height, so it won’t be possible to calculate your ideal body weight. But since you have to reduce your waist and also some amount of weight, you can follow these guidelines.
Avoid skipping your meals. Have 4-5 small meals at frequent intervals instead of 3 heavy meals.
Avoid organ red meat. Include fish, lean chicken and egg whites in your diet. Avoid fried and oily starters.
Avoid refined food (maida products) as also processed food.
Include fresh fruits, vegetables, salad and sprouts on a regular basis.
Control the size of your portions.
Cut down on alcohol if you consume it on a regular basis.
Keep the amount of oil you use to a bare minimum, say up to 15 gm a day.
Have low fat milk and milk products.
Drink no more than 2 cups of coffee/ tea per day.

Leena Mogre is the director of Leena Mogre Fitness and is an aerobics, power yoga and weight training expert. Her panel, comprising Dr Rakesh Nair (orthopaedics and sports medicine), Jaya Hiranandani (nutritionist), Kalpesh Vinerkar (exercise and sports training), Nikhil Mogre (sports specialist) and Rupali Gujar (diet and nutrition) will answer your questions.

Email your health queries to bodynsoul@hindustantimes.com