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07 - 13 Apr , 2012
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nutri-liciousUnderstanding Food Psychology

Stubborn Fats
Q: I am a 23-year-old girl with weight 49kg. I want to get rid of belly and lower body fat. Is there any way to get rid of this stubborn Stubborn Fatsfat? Natasha
A:
In order to reduce weight and to shape up your body you have to focus on exercise and a balanced diet. Aerobic exercises are very good to lose weight. Exercise with a balanced diet will make you feel invigorated and more energetic. Resistance or weight training is also a good option but for that you will need guidance of a gym instructor. Walk at least 20 minutes on a treadmill to get the desired results.

Fibre Rich DietFibre Rich Diet
Q: I am a 31-year-old man with height 5 feet 10 inches and waist 39 inches. Kindly suggest a diet and exercise plan for me. Raza
A: You have not mentioned your weight which is required to set a weight loss target for you. Try to add fibre in your diet. It acts as a bulking agent by absorbing some of the fluid in your body. Start your day with high fibre breakfast cereal. You can easily get that from any super market. Read the nutrition label and select the one that offers more than 4 grams fibre per serving. Also add a few tablespoons of wheat bran to cereal, cottage cheese, yogurt and salads. Include plenty of fresh or frozen vegetables in your diet. Add them to soups, sandwiches, pastas, omelettes and rice as well.
Nutritional Tips
Nutritional Tips
Q: I am a 15-year-old girl with weight 89kg and height 5 feet and 8 inches. I have tried several diets to lose weight but none has worked for me. Please give me some nutritional tips to lose weight successfully. Sabrina
A:
You are obese and you should lose around 40kg to be in proper shape. Get your hormonal tests done to know if you have any deficiencies or disorder. Set a target to lose 4kg a month. You can have boiled egg with two slices of brown bread and a cup of green tea for breakfast. Have any seasonal fruit in the midmorning. For lunch, you can have salad of seasonal fruits and vegetables. For dinner, have grilled chicken or a plain curry with a bran chapati. In between meals if you feel hungry have healthy snacks such as fat free yogurt, a glass of skimmed milk, a handful of assorted nuts or any seasonal fruit. Exercise is a must. Walk for atleast 45 minutes a day.   Set A Realistic Target

Set A Realistic Target
Q: I am a 24-year-old girl with weight 75kg and height 5 feet 5 inches. I want to lose weight. Please give me some tips for it? Madiha
A:
The target for you is 20kg. Set a reasonable goal that is easy to achieve. In the first week, aim to workout four days a week and eliminate desserts and other sugary items from your diet. In the next week, increase the duration and intensity of your workout. As far as your diet is concerned, limit the carbohydrate and fat intake and have protein rich diet. Fibre rich items should be included as they may keep you feel full for longer period. Include vegetables and fruits in your diet. Have a glass of skimmed milk before going to sleep.
Boost Up Metabolism
Boost Up Metabolism
Q: I am a 19-year-old girl with weight 53kg and height 5 feet 2 inches. I am a patient of hypothyroidism. What is an ideal weight for me? How can I boost up my metabolism with diet? Anon
A:
To boost up your metabolism drink warm water and green tea and exercise regularly. Consult a good doctor for your thyroid problem who will prescribe medicine for it. Have a well balanced and varied diet to get vitamins and minerals which are essential for normal body function. Having antioxidants will also help you in achieving your goal. Antioxidants may enhance health by protecting against free-radical damage. Eat plenty of foods rich in vitamin C, E, beta carotene and selenium to reap the benefits.

Achieve An Ideal WeightAchieve An Ideal Weight
Q: I am a 15-year-old boy with weight 66kg and height 5 feet 4 inches. What is an ideal weight for me? Zohaib
A:
You are overweight and you should lose around 20kg to achieve an ideal weight. You can have bread and pasta made from wheat, rye and oats products along with brown rice, barley and bulgur. You can also add some fruits to your cereal. Also top off your pancakes and waffles with fruits. Have fruit salad or you can also add seasonal fruits to plain yogurt and have it for lunch. Remember whole fruit with seeds and peels intact provides more fibre than its juice. Include beans and lentils in your diet as they are loaded with fibre.

If you have any health and nutrition related queries send them to our health and nutrition expert at: health@magtheweekly.com


 
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