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10 - 16 Dec , 2011
Mag The Weekly
a married woman
Secrets To

Importance Of Bottle Gourd
Q: I am a 20-year-old girl with weight Importance Of Bottle Gourd62kg and height 5 feet. I cannot follow a strict diet plan as I live in hostel. I sleep late at night and I consider it the main factor behind my weight gain. Please help me to lose weight. Maham
To lose weight you have to make healthy choices. Include fruits and vegetables in your diet. Avoid ice cream and sweets. Do not buy junk food available at college canteen instead carry an apple or carrot with you. Walk in your hostel ground for atleast an hour daily. Avoid cold drinks and prefer whole fruit or smoothies. Bottle gourd soup is also found helpful in losing weight. Prepare it in water and add onion and tomatoes for flavour. It helps in body detoxification.

Diet For Weight GainDiet For Weight Gain
Q: I am a 16-year-old girl with weight 45kg. I want to gain weight. Please suggest a diet plan for me. Shiza Butt
You should have mentioned your height to get the proper answer. Gaining weight is a long process and it requires a lot of patience and determination. Try to gain weight with healthy food. Exercise is must for a healthy lifestyle. In winters variety of dried fruits such as almonds, roasted peanuts and walnuts are easily available, include them in your diet. You can add a handful of dried fruits in your morning cereal. You can also add sesame seed in your meal to enhance flavours. Drink plenty of water and have a good night sleep. Potato and banana shake help a lot in gaining weight. You can also apply ghee on chapatti. Get your haemoglobin level and thyroid hormone levels checked, it will help in identifying the cause behind your poor health. Drink milk twice a day for proper growth.

Healthy Food For DiabetesHealthy Food For Diabetes
Q: I am a diabetic patient. Can you please suggest some healthy food for me? Mrs Khan
First of all bring permanent healthy changes in your lifestyle. Replace sugar in diet with artificial sweetener. Replace fresh milk with skimmed milk. Have sprouts daily before meals. You can also have sprouts salad with your regular meal. Eating right is a key step to prevent and control diabetes. You do not need to eat special foods, but instead simply add vegetables, fruits, and whole grains in your diet. A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat and moderate in calories. Include vegetables, such as bell peppers, tomatoes, celery and carrots in your diet. Instead of snacking on cheese, chips or crackers, enjoy a handful of nuts or seeds. Go for variety with sunflower, pumpkin seeds, almonds, cashews, pecans, and walnuts.

Polycystic Ovarian SyndromePolycystic Ovarian Syndrome
Q: I am a 27-year-old woman with weight 85kg and height 5 feet. I am a patient of polycystic ovarian syndrome. I have a two-year-old baby and I am planning to conceive my second baby. I want to lose weight. Could you please suggest a diet plan for me? Aisha
You should lose around 25 to 30kg to be in shape. Get your fasting serum insulin level checked and inform your doctor about it. It is very important to know before you start any diet plan. To control your serum insulin level cut down carbohydrates from your diet. If your menstrual cycle is regular then you will not have any problem in conceiving. Have a boiled egg with cereal for breakfast. In winter variety of fresh colourful are easily available in the market. Try to incorporate fresh vegetables in your diet. Prepare your lunch and dinner with healthy and nutritious vegetables. You can also have steamed fish and boiled vegetables for dinner. Have a glass of skimmed milk whenever you feel hungry.

Avoid Oily FoodAvoid Oily Food
Q: I am a 13-year-old girl with weight 70kg and height 5 feet 3 inches. Please suggest a diet plan for me to lose weight. Amna Ahmed
The ideal weight for you is 45kg. You are very young and you should lose weight to avoid health complications. The metabolic rate is very fast in young age which helps in losing weight easily. Involve yourself in physical activities and limit your television time. Walk regularly for 60 minutes 5 times a week. Completely avoid junk food. Avoid pasta as it is made of refined flour and leads to obesity. Add lot of fresh vegetables in your diet. Use minimum quantity of oil while preparing food. Avoid fizzy drinks as much as possible. Mayonnaise, cheese, somasas, kachori and other such oily food stuffs are very bad for your health. Completely eliminate unhealthy high caloric food items from your diet.

Exercise RegularlyExercise Regularly
Q: I am a 17-year-old girl with weight 85kg and height 5 feet 6 inches. I want to lose weight and gain a few inches too. Could you please suggest a diet plan for me? Ayesha Aslam
You are very young and you should lose at least 30kg. Have fruits and vegetables in the first three days of week. For the last three days you can have a protein rich diet. Engage yourself in different activities so that you don't have time to think about food. Avoid parathas and puris. Have healthy breakfast consists cereal. Avoid pasta as it is also rich in carbohydrate and lead to weight gain. Completely avoid chappatti and rice for a month. You can have brown bread with oil free curry for weight loss. Exercise regularly and if possible join a good gym for aerobic exercises. Hanging exercises on monkey bars also help in height gain.

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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