Ease into a workout routine

Want to look slimmer? Here is a simple diet chart for you.

I am 18 years old, my height is 5’ 7” and I weigh 65 kg. I have gained weight around my neck and face. Suggest a vegetarian food plan and exercise to lose weight.
Govind

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Hi Govind, according to your height and age, your weight should be around 56-60 kg.
Diet:
Early morning: 1 glass of lukewarm water + 2-3 soaked almonds + 1 walnut.
Breakfast: 1 glass of skimmed milk + (2 tsp of Protinex) + dalia porridge/ 1 cup of boiled moong sprouts
Mid morning: 1 glass of buttermilk.
Lunch: 1 bowl of salad, 2 chapatis without oil or ghee + ½ bowl of rice, 1 ½ bowl of dal or sambar or skimmed milk paneer + 1 cup of vegetables, 1 cup of skim milk curd.
Evening snack: 1 whole wheat sandwich (avoid butter) or 2 idlis with sambar or 1 plain dosa.
Mid-evening: 1 seasonal fruit.
Dinner: Like lunch, but avoid rice.
Exercises: Start playing an outdoor sport and then join a gym.

I am 19, weigh 60 kg and am 5’3” tall. Can you suggest a diet plan?
Saima Kha

Saima, you need to lose 5 kg. You can follow this diet.
Early morning: 1 glass of lukewarm water + juice made of ½ a lemon.
Breakfast: Soya milk + 2-3 eggwhites + 1 chapati or 1 plate of seviya upma with vegetables.
Mid morning: 1 fruit.
Lunch: 1 bowl of salad + 2 chapatis + 1 bowl of rice + 1 ½ cups of dal or dahi kadhi + 1 cup of vegetables + 1 cup of skim milk curd.
Evening snack: 1 cup of tea with ½ teaspoon sugar + chana chat/ 2-3 steamed dhoklas.
Dinner: 1 bowl of vegetable soup + 1 jowar/ bajra/ ragi roti + 2 pieces of chicken or grilled fish + 1 cup of vegetable.

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.