Getting back in shape

All your health related queries answered here.

Hi, I’m 5.1” and I weigh 78 kgs. I am a 38 years old woman and I’ve been operated twice due to some gynaec problem. I’ve gained a lot of weight around my tummy and shoulders. Please advise a diet plan.
Varsha S Kadam

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Dear Varsha, according to your height and age your weight should be 50-55kgs. So you need to reduce your weight by 20-22 kgs. You can follow this diet.

Early morning (7.30 am): One glass of Bottle Gourd juice.

Breakfast (9 am): One cup of skimmed milk with a bowl of wheatflakes or two egg-white omelettes with slices of wholewheat bread.

Mid-morning (11.30 am): One fruit (any seasonal).

Lunch (1 pm): Two dry chapatis + sprouts (rajma/ chana/ moong ) or soya chunks + one cup of vegetables + one cup of curd (prepared from skimmed milk) + salad

Evening snacks (5 pm): One cup of green tea with a snack like ragi puffs or soya khakras

Late evening (7 pm): Coconut water

Dinner (8 pm): One bowl of home-made vegetable soup + one bhakri (nachni/ jowar/ bajara) + one bowl of dal or two pieces of grilled fish + one cup of vegetables.

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.

Email your health queries to bodynsoul@hindustantimes.com