QI am a 51-year-old lady. Though I’m full of life, I work in a high-pressure job. I juggle through chores at office and home. I have had my thyroids removed and have had to have grafts implanted in my knee cap owing to a parathyroid problem. I also seem to have brittle bones (though the bone densitometry does not say so) since I sustain fractures (both my ankles broke, when I just missed a step. To come to the crux — age and thyroid, make my weight fluctuate. It does not seem to go down, but keeps increasing. I’m 5’1.5”, my weight has gone up from 63 to 71. I’m unable to work out the way I used to, both due to non-availability of time and the body not obliging. I still do walk whenever I can for between 30 -50 minutes. Can you suggest a diet and exercise regimen for me? I very badly need to reduce weight as my legs are not able to support me. Look forward to hearing from you.
A. Hello Sumitra, according to your age and height 5’1.5” your ideal body weight should be 60 kg and your daily diet as follows :
Early morning: One cup of green tea
Breakfast: One cup of skimmed milk + dalia porridge / dal dosa 2 with green chutney
Midmorning: One fruit / one glass vegetable juice
Lunch: Salads + 2 chapatis / 1 chapati + 1 cup brown rice + dal 1 bowl+ veg 1 cup + curd 1 cup (prepared from skim milk)
Evening: One cup tea +Multigrain biscuit 2-3/ soya puffs / roasted chana
Mid- evening: One fruit
Dinner: One bowl of mix veg soup , 1-2 rotis + 2-3 pieces chicken / fish grilled + veg + salads
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.
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