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

HT Image

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.

Email your health queries to bodynsoul@hindustantimes.com