Read on to get all your fitness queries answered.health and fitness Updated: Nov 11, 2010 14:38 IST
Q. I am 35-years-old and weigh 80 kg. I want to lose weight. What type of diet should I follow? I am vegetarian.
Hi Vani, since you have not mentioned your height, it is not possible for us to plan your diet. You need to follow a kilocalorie restricted diet if you want to lose weight. Follow these guidelines:
Do not skip meals, specially breakfast. Instead of two heavy meals, have 4-5 small ones.
Always use skimmed milk or low fat milk and milk products.
Avoid simple carbohydrates in the form of sugar, jaggery, and honey.
Increase the fibre content in your diet by increasing your intake of whole cereals, pulses, fruits, sprouts, salads and green leafy vegetables.
Have protein in the form of skimmed milk, curd,
, pulses, sprouts, tofu and other soya products in all meals.
Try to reduce the frequency of eating out.
Drink at least 8-10 glasses of water per day.
Avoid sweets, chocolates, ice-cream, soft drinks, cakes etc.
Use as little oil for cooking as possible.
Avoid junk food.
Avoid refined/processed food
Q. I am 25-years-old, 5’4” tall and weigh 74 kg. Most of my weight is concentrated around my tummy and below the waist. I suffer from piles and constipation. I don’t exercise at all but have two tablespoons of honey with water early in the morning before breakfast. Kindly suggest a suitable diet and also exercises to lose weight. What should be the time interval between food and exercise in the evening?
According to your age and height, your weight should be 60-62 kgs. So you have to lose approximately 10-12 kgs. In order to effectively tackle constipation, it’s not enough to simply take a laxative. A fibre-rich diet is the answer. Apart from that, you need to include plenty of fluids and exercise every day.
Approximately 30 gm of fibre a day is necessary to keep the digestive system in good working condition. Non-vegetarian food has very little or no fibre. The vegetables rich in fibre include turnip, lady’s finger, radish, beans, cabbage, broccoli, sprouts, leafy greens and cauliflower. Fibre-rich fruits include avocado, guava, fig, dates, pomegranate etc.
Fibre rich legumes include kidney beans (
), black beans, all pulses, black-eyed peas and split peas. Fibre-rich cereals include oats, maize, barley,
, whole wheat and brown rice. So they must also be included to your diet.
Milling and husking depletes the fibre content of food grains, so avoid refined foods. Bran should not be sifted from the flour as it has fibre and is rich in B complex vitamins.
Drink 8-10 glasses of water per day and more so in the summer when you sweat profusely. Without the extra fluid, fibre is likely to aggravate constipation rather than solving it.
A sedentary lifestyle slows down the bowels. So, some light exercise is essential every day.