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Diet sensibly

Fitness queries? Leena Mogre has the solution for you. Read on for more...

health and fitness Updated: Aug 19, 2010 14:06 IST
Leena Mogre
Leena Mogre
Hindustan Times
height

I am a 35-year-old woman with two kids. I am 158.5 cm tall and weigh 76.3 kg. I don’t get time to work out but can do a crash diet. Please suggest a diet that will help me reduce at least 5 kg a month without damaging my skin and hair.
Jolly Dave
According to your height and age, you have to lose approximately 12-15 kg. Don’t follow crash diets. They can actually cause weight gain while you’re still on the diet. Once the initial weight loss has been achieved, many dieters hit a plateau, or even regain weight.

This is because the body goes into ‘starvation mode’ and all extra calories are stored as fat. After going off the diet, most people find themselves regaining weight. This is known as the yo-yo effect. The body has grown used to so few calories that even returning to healthy eating can cause rapid regain.

A crash diet has several long lasting effects on the body:
Vitamin and/ or mineral deficiencies
Dizziness and/ or fainting (due to extreme calorie reduction)
Pressure and strain on organs (such as kidneys and liver)
Wasting of lean muscle and tissues
Osteoporosis
Depression
Become more prone to developing an eating disorder (such as anorexia or bulimia)
To maintain a healthy weight follow a calorie conscious but balanced diet.
Incorporate 30 minutes of cardiovascular exercise every day.
Follow the food pyramid when it comes to fruits, grains, meats, vegetable and dairy consumption.
Do not deny yourself treats; this can lead to bingeing. Instead, eat in moderation. Control the portion size.
Set reasonable goals and try to reduce only 3-4 kg in a month.