“What do I do to maintain my weight?” | health and fitness | Hindustan Times
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“What do I do to maintain my weight?”

health-and-fitness Updated: Sep 30, 2010 14:59 IST
Leena Mogre
Leena Mogre
Hindustan Times
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I am 17 years old, my height is 5’5” and I weigh 50 kg. My weight seems to be gradually decreasing. How do I ensure that I maintain it? What kind of a workout regime must I follow? Please suggest a diet.
Damini Sheth
According to your height and age, your weight should be 55 kg. The reasons for weight loss can be:
Inadequate caloric intake
Inadequate nutrition or bad eating habits
Improper digestion, metabolic disturbances and disorders
Stress

To increase your weight, you need to consume 500 calories more than your daily average caloric need. This will increase your weight by half-a-kilogram a week. Follow this diet:
Early morning: A fistful of dry fruits (include almonds, dates, walnuts, cashews)
Breakfast: 2-3 egg white omelettes + 2-3 multigrain bread slices/ 1 plate of potato poha + 1 seasonal fruit
Mid morning: 1 cup of boiled sprouts
Lunch: 2 chapatis + 1 cup of rice + 1 bowl of dal or 2-3 pieces of grilled fish + 1 cup of vegetables + 1 cup of curd + salad
Evening snacks: 1 cup of soya milk + 2 idlis/ 1 dosa with chutney/ sambar or 3-4 steamed dhoklas with green chutney
7 pm: One glass of fruit juice
Dinner: 2 chapatis + 1 cup of sprouted usal or paneer bhurji + 1 cup of vegetables + salad
Bed time: One cup of milk
Exercises: Do not do high intensity workouts. Get ample rest between sets and stick to your diet.

I am 36 years old. My height is 5’7” and I weigh 78 kg. I would like to maintain my weight below 65 kg. Can you suggest a suitable diet?
Vrushali
For your height and age, you should weigh around 61-63 kg. Follow this diet:
Early morning: One cup of green tea + 1-2 ragi biscuits
Breakfast: One cup of skimmed milk (no sugar) + oats porridge/ one plate vegetable upma
Mid morning: One fruit such as papaya/ pear
Lunch: 2 phulkas + ½ a bowl of rice + 1 bowl of dal + 1 cup of vegetables + veg raita
4 pm: One fruit
Evening snacks: One cup of tea + a handful of roasted chana/ wheat/ suji rusk
7 pm: 1 bowl of vegetable soup
Dinner: 1 bhakri (jowar/ bajri) + soya chunks/ rajma/ lentils + 1 cup of vegetables + salad (avoid rice for dinner)