I am 40 years old, 5’3” tall and weigh 72 kg. I exercise five days a week. I do brisk walking for 1/2 an hour, 15 minutes of yoga and play badminton for 20 minutes. I want to reduce my weight at the rate of 4 kg per month and my tummy by 2 inches. Is this realistic and possible at my age? Please suggest a diet and change in lifestyle.
According to your height and age, your ideal body weight should be somewhere around 60-62 kgs. So you need to lose around 10 kgs. Just aim to lose 2-3 kgs per month. You can follow this diet:
Early morning: One glass of lukewarm water + 2-3 soaked almonds
Breakfast: One glass of skimmed milk + 1-2 tsp proteinex (avoid sugar and use low fat milk) + 1 dal dosa with green chutney or sambar/one cup muesli
Mid-morning: 1 glass coconut water
Lunch: 1 bowl salad + 2-3 chapatis + 1 cup sprouts + 1 cup veg. + 1 cup curd
Evening snacks: 1 cup green tea + chana chaat / 3-4 multigrain biscuits / wheat puffs, 7 pm: 1-2 seasonal fruits
Dinner: 2 chapatis (dry) + 1 bowl dal / 2-3 pieces steamed/ grilled fish + 1 cup vegetable + salad / raita
Lifestyle changes: Brisk walking for minimum 45 mins + 15 mins yoga + 20 mins badminton (singles)/ 30- 40 mins (doubles). Don’t forget to do stretching exercises after. Join a gym if possible, and work out for between 45 to 60 minutes .
I’m 25 years old and weigh 61 kg. My height is 5’3”. I jog at 6 am for 20 to 30 minutes to reduce fat. I also work out in the gym for an hour-and-a half at 9 pm. Please suggest a diet that will help me reduce fat and gain muscle. I don’t eat non-veg food on Monday, Tuesday, Thursday and Saturday.
Your ideal body weight should be 57-58 kgs, so you aren’t that overweight. But take care of what you eat. Follow these rules:
Don’t skip meals, especially breakfast. Have 4-5 small meals at frequent intervals.
Use skimmed milk for tea, coffee, curd and paneer.
Avoid simple carbohydrates in the form of sugar, jaggery, and honey.
Increase the fibre in your diet by eating whole cereals, pulses, fruits, sprouts, and green leafy vegetables.
Increase protein intake in form of curd, paneer, dal, tofu, soya products, lean fish, deskinned chicken, etc
Drink at least 2-3 litres of water per day.
Avoid sweets, chocolates and maida products.
Use only 2-3 tsp of oil for cooking per day.
Avoid organ meats, mutton, egg yolk and fried fish.
Do high intensity workouts with smaller rest periods between sets.
Do cardio 3-4 times a week and upper and lower body weights twice a week.