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Weight reduction

health-and-fitness Updated: Dec 12, 2010 18:08 IST
Leena Mogre
Leena Mogre
Hindustan Times
Highlight Story

Want to lose fat? Leena Mogre suggests diet and an exercise regime to help you shed excess weight.

Q Iam a 25-year-old woman, 5’1” tall and weigh 65 kg. I regularly go to the gym but my diet is not right. I have more fat in my upper body. Kindly suggest a good diet and a few exercises that will help me lose weight in this region.

Varsha Bavaskar
Hi Varsha, please follow this diet.
Early Morning: 1 cup of green tea.
Breakfast: One cup of skimmed milk (no sugar) + oats porridge/ 1 plate of vegetable upma. Or 1 bowl of boiled moong.
Mid-morning: Any seasonal fruit.
Lunch: A glass of water + 1 bowl of salad + 2 dry chapatis + rice + dal/soya chunks + vegetables + curd/ thin buttermilk.
Evening snacks: 1 cup of soya milk + multigrain biscuits/ steamed dhoklas with green chutney/ dry bhel (no sev/ puris)
7 pm: Coconut water/ buttermilk.
Dinner: 1 bowl of homemade mixed vegetable soup + 1 bowl of salad + 1 bhakri + 1 ½ bowls of dal/ sambar/ dahi kadhi + 1 cup of vegetables.

Q I am 19 years old, my height 5’9” and I have weighed 46 kg for the past five years. What should my ideal weight be? Please suggest a diet that will help me gain weight.

Vipul Chaudhary
Hi Vipul, your ideal body weight should be around 70 kg. Follow this diet.
Early morning: Almonds + walnuts + raisins.
Breakfast: Skimmed milk + 3-4 egg whites with whole wheat bread slices/ museli/ 3-4 idlis/ 2 dosas.
Mid-morning: A seasonal fruit/ fruit juice.
Lunch: Salad + 3-4 chapatis + rice + dal/ sprouts/ 3-4 pieces of chicken/ fish + vegetables + curd.
Evening snacks: Fruit milkshake/ Energee + sprouted bhel/ soya puffs/ tomato omelette + one fruit
Dinner: Same as lunch