Q. I am 25 years old, weigh 72 kg, and my height is 5'2". I've gained about 17 kg in the last 7-8 months, which has given me a severe lower backache. Please suggest a vegetarian diet and an exercise regime so I get in shape. - Tanushree
A. Hi Tanushree, according to your height, your ideal body weight should be 50-55 kgs, so you have to reduce the excess fat. One of the foremost reasons of being overweight is overeating and less exercising.
People gain weight when they eat more than they can burn. However, sometimes people diet and exercise, but still they don't find the weighing scale’s needle going down. A lot of reasons can cause this sudden weight gain. Hypothyroidism, deficiency of essential fatty acid, emotional eating, certain medicines or drugs can result in weight gain or water retention. So find out the reason first and follow this diet.
Early morning: One glass of lukewarm water + flaxseeds 1 tsp
Breakfast: One cup of skim milk + wheatflakes 1 bowl or muesli+ one fruit
Mid morning: One glass of thin buttermilk
Lunch: Veg raita + 2 rotis + 1 cup of sprouted usal + 1 bowl of veggies
4 pm: One fruit
Evening snack: One cup of green tea+ Sprouted bhel / ragi bisc 2-3
7pm: Homemade veg soup 1 bowl
Dinner: Brown rice 1 bowl / bhakri 1 (jowar / bajra)+ dal 1 bowl + veg 1 bowl + 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.
Email your health queries to email@example.com