Weight reduction

Want to lose fat? Leena Mogre suggests diet and an exercise regime to help you shed excess weight.

Want to lose fat? Leena Mogre suggests diet and an exercise regime to help you shed excess weight.

Q Iam a 25-year-old woman, 5’1” tall and weigh 65 kg. I regularly go to the gym but my diet is not right. I have more fat in my upper body. Kindly suggest a good diet and a few exercises that will help me lose weight in this region.

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Varsha Bavaskar
Hi Varsha, please follow this diet.
Early Morning: 1 cup of green tea.
Breakfast: One cup of skimmed milk (no sugar) + oats porridge/ 1 plate of vegetable upma. Or 1 bowl of boiled moong.
Mid-morning: Any seasonal fruit.
Lunch: A glass of water + 1 bowl of salad + 2 dry chapatis + rice + dal/soya chunks + vegetables + curd/ thin buttermilk.
Evening snacks: 1 cup of soya milk + multigrain biscuits/ steamed dhoklas with green chutney/ dry bhel (no sev/ puris)
7 pm: Coconut water/ buttermilk.
Dinner: 1 bowl of homemade mixed vegetable soup + 1 bowl of salad + 1 bhakri + 1 ½ bowls of dal/ sambar/ dahi kadhi + 1 cup of vegetables.

Q I am 19 years old, my height 5’9” and I have weighed 46 kg for the past five years. What should my ideal weight be? Please suggest a diet that will help me gain weight.

Vipul Chaudhary
Hi Vipul, your ideal body weight should be around 70 kg. Follow this diet.
Early morning: Almonds + walnuts + raisins.
Breakfast: Skimmed milk + 3-4 egg whites with whole wheat bread slices/ museli/ 3-4 idlis/ 2 dosas.
Mid-morning: A seasonal fruit/ fruit juice.
Lunch: Salad + 3-4 chapatis + rice + dal/ sprouts/ 3-4 pieces of chicken/ fish + vegetables + curd.
Evening snacks: Fruit milkshake/ Energee + sprouted bhel/ soya puffs/ tomato omelette + one fruit
Dinner: Same as lunch