Fitness comes first

Enrolling in group exercising classes can help you lose weight faster.

I am 24 years old, 5’4” tall and weight 59 kg. I work in a bank and have a sedentary lifestyle. I work out in a gym early morning to reduce my belly. Please suggest a diet regime.
— Guru.
At 5’4”, you should weigh around 54/55 kg. Which means you have to lose about 4 to 5 kg. Control your diet by avoiding fried and starchy foods.
Also, avoid rice with dinner. In the gym, do at least three days of intensive cardio every week by targeting to lose between 600 to 750 calories in an hour. Try group exercise classes such as: spinning or kickboxing, which will help you lose weight faster.

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I’m 29 years old, 5’ 3” tall and weigh 65 kg. I delivered a baby three months back and am breastfeeding. Please suggest a diet plan and exercise regime that will help me tone up and reach my earlier weight of 56 kg.
— Saba Ali
You can lose weight gradually by combining a healthy, low-fat diet with moderate exercise. Rapid weight loss may
pose a danger to your baby.

Breastfeeding burns up the fat that you build up during pregnancy. You can lose around half-a-kilo a month owing simply to the demands of producing milk.
The recommended dietary allowance for lactating mothers is as follows:
0-6 months — 550 Kcal/day.
7-12 months — 400 Kcal/ day.
Focus on eating whole grains and cereals, fresh fruits and vegetables, and foods that provide plenty of protein, calcium and iron. Ensure that you drink at least 10-12 glasses of water every day since it’s a major constituent of breast milk.

Leena Mogre is an aerobics, power yoga and weight training expert