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.
Q I’m a 25 year old, 5.9 feet tall and weighing 92 kgs. Please tell me what diet I should follow and what exercise I can do to get into shape. Also, at times if there is a long gap between two meals, my hands start shivering and I crave chocolates. Is it because of less glucose in my body? Please advise.
A Hi Sunil, according to your age and height you are 12-15 kg overweight. Your ideal body weight should be 75-77 kgs. Avoid long gaps in between the meals. Do not skip the first meal of the day i.e. breakfast. Have five-six small but frequent meals. Snacking in between lunch and dinner can be very healthy.
Advantages of small and frequent meals:
Keeps you Energised: We are fresh in the morning and at noon, but towards the end of the day, we start feeling tired and lethargic. The reason is that all our activities require energy and we end up burning energy even when we are resting or sleeping. So a few hours after eating, when the energy imbibed from the meal is used up, our body requires us to refuel it. Thus proper snacking ensures that you feel energetic and healthy even at the end of the day.
Keeps blood Sugar levels under control: When we eat, the food, especially the carbohydrates in it, are converted into energy. Long gaps between meals results in the fluctuating levels of high and low blood sugar level. This has a negative impact on our body, which thereby converts energy into fat and causes insulin resistance. The simple solution to this is eating frequently and eating healthy so the levels stay balanced.
Aids Weight Loss: When you eat frequently, your appetite is under control and you don’t overeat at meals. Your metabolism or the ability to burn calories also remains active, burning more calories and thus aiding weight loss.
Source of Nutrition: What we eat during meals may not suffice to meet all our nutritional needs. Even though carbohydrates, proteins and fats may be provided in wholesome meals, it is the vitamins, minerals and essential fatty acids or good fats that can be missing, since they can only be available to you through healthy snacks like fruits, dry fruits and dairy products.