I am 58 years old, 4’11” tall and weigh 70 kg, and I’m also diabetic. I was revently diagnosed with osteoarthritis of the knee and asked to lose weight. I’m unable to go for walks as my knees hurt. Could you suggest a simple diet plan that helps me lose weight?
According to your age and height, your weight should be 53-55 kg. Avoid such simple carbohydrates as sugar, jaggery, honey, sweets and desserts. Include such proteins in your diet as skimmed milk, milk products, egg whites, deskinned chicken, and fish, and whole cereals, pulses, sprouts, green leafy vegetables and salad. Follow this diet:
Early morning: One tsp of soaked methi seeds.
Breakfast: One cup of skimmed milk (without sugar), 1 plate of oats upma/ 2 small ragi dosas with green chutney.
Mid-morning: 1 cup of bottle gourd juice.
Lunch: 1 cup of salad + 2 dry chapatis + 1 bowl of mixed dal + 1 cup of vegetables.
After lunch: One glass of thin buttermilk.
Evening snacks: One cup of tea without sugar + 2 pieces of suji rusk/ a handful of roasted channa.
Mid-evening: A fruit (avoid mango, banana, custard apple, chickoo).
Dinner: 1 bowl of mixed vegetable soup + 2 chapatis/ 1 bowl of dalia + 1 cup of sprouts + 1 cup of vegetables + salad.
Bedtime: ½ a cup of skimmed milk.
You should also strengthen your knees by doing leg extensions and leg curls. This will help you walk well.
I’m 22 years old, my height is 5’8’’ and I weigh 78 kg. I feel lethargic while studying and can’t concentrate. As a result, I spend more time studying and do not have any left to exercise. Please tell me how to lose weight.
According to your height, your ideal body weight should be 68-70 kg. You can follow this diet:
Early morning: One glass of lukewarm water, 1-2 soaked almonds + 1 walnut + a few raisins.
Breakfast: One glass of low fat milk + a snack such as dalia upma/ dal dosa with green chutney.
Mid morning: 1 glass of thin buttermilk.
Lunch: 2 chapatis + ½ a cup of rice + 3-4 pieces of chicken/ sprouted usal + 1 cup of vegetable + 1 bowl of curd + salad.
Evening snacks: 2 egg whites + 1 whole wheat toast or sprouted bhel.
Mid evening: A plate of fruits.
Dinner: 2 small jowar bhakris + 1 bowl of dal + 1 cup of vegetables + salad.
Bedtime: A cup of milk without sugar.
You must devote some time to exercise as it helps in the long run. Feeling lethargic will lower your BMR, which in turn will contribute to weight gain and obesity.
I am 35 years old, weigh 75 kg and my height is 5’6”. I mainly work night shift, and find it hard to exercise during the day. Please guide me on weight loss.
Since you work late, your eating patterns have changed. Also, office food comprises snacks which are fatty, so carry your own snacks like fruits, crackers and nuts. Restrict your intake of coffee and avoid sweets and fried food. Take rest for 7-8 hours after you come home. Catch up on exercise before dinner.