Weighty issues

Activities like brisk walking in your daily routine helps maintain blood sugar levels. Leena Mogre answers your fitness queries.

Q I’m 20 years old. My height is 5’5” and I weigh 65kg. I have a lot of flab around on my abdomen. I also suffer from polycystic ovarian disease (PCOS), which makes it difficult to lose weight. I am a vegetarian and my diet is mostly south Indian food. Could you please recommend a suitable diet and an exercise routine for losing weight?
Shruti S

A Hi Shruti, the principal signs and symptoms of PCOS are related to menstrual disturbances and elevated levels of male hormones (androgens). Other symptoms include obesity and weight gain, elevated insulin levels and insulin resistance, high cholesterol levels, elevated blood pressure as well as multiple, small cysts in the ovaries. In order to reduce your weight, you have to follow a a restricted diet, like this:
Early morning: A glass of lukewarm water Breakfast: A cup of soya milk, two dosas with green chutney/ powdered chutney or oats porridge
Mid-morning: A pear, apple or papaya slices
Lunch: Salads, brown rice (½ cup), dal (one bowl) / sambar, vegetables (one cup), curd (one cup)
Evening snacks: A cup of green tea, two or three multigrain biscuits or crackers, wheat puff, fruit or dal dosa with chutney
Dinner: A bowl of homemade soup, chapattis (two, small and dry), a bowl of porridge (dalia) or a bowl of moong/ rajma/ chana dal or paneer bhurji, one cup of veggies and salads. Avoid too much coconut in your diet as well as sweets, aerated drinks, chocolates or junk food meals.

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Q I’m 44 years old and 5’2" in height. I’m diabetic and have thyroid and menopausal problems too. My weight is 64kg. Please suggest a diet to reduce my weight.

Jyoti Mahale

A Hi Jyoti. According to your height and weight, you have to reduce around 10kg of body weight. Reducing weight will help you to maintain your blood sugar levels. Go in for activities like brisk walking in your daily routine. You can follow this diet: n Early morning: Soaked methi seeds (one tsp)

Breakfast: One cup of milk (no sugar, use skimmed milk), one plate of poha / veg upma / one thalipith (made on non stick pan with less oil)

Mid-morning: One glass of thin buttermilk

Lunch: Start with a glass of water and koshimbir (one cup), one chapati, a cup of rice, a bowl of usal dal, a cup of veggies

Evening snacks: A cup of tea (no sugar), tomato omelette (one egg) with whole wheat bread

Dinner: One cup of jowar / bajra / nachni bhakri (one), fish / chicken / amti (2 medium pieces), vegetables (one cup) and salad

Bedtime: One fruit (avoid banana, chickoo, custard apple or mango)