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11 Feb - 17 Feb , 2012
nutri-liciousDiet And Nutrition

Achieve An Ideal Weight
Q: I am a 20-year-old girl with weight 57kg and height 5 feet. What is an ideal weight for me? Please suggest a diet plan for me. Eman Maqsood
Achieve An Ideal Weight A:
You have to lose around 10kg to achieve an ideal weight. You can easily achieve it in two months by limiting your caloric intake and exercise regularly. For evening meal, try to consume foods that contain a high tryptophan to total protein ratio. Tryptophan is the precursor for brain synthesis of serotonin which is a sleep inducing neurotransmitter. Eating a tryptophan together with ample carbohydrate can improve your sleep quality and help you in weight reduction. Carbohydrate stimulates production of insulin which enhances uptake of tryptophan into the brain. Avoid foods like cheeses, sausages, burgers, pizzas and cold drinks as much as you can. Enjoy a good sleep as it will also help you in weight loss.

Weight Maintenance TipsWeight Maintenance Tips
Q: I am a 25-year-old girl with weight 56kg and height 5 feet 6 inches. I have lost around 10kg by controlling diet and with a vigorous exercise plan. But due to studies I can't continue my workout plan anymore. Please give me some tips for weight maintenance. Sara
It is good that you have lost weight without any expert guidance. To maintain your weight, you have to continue your exercise plan along with healthy eating choices. Once you achieve your goal, the toughest part is to maintain it. As you don't have enough time to go to gym for exercise due to studies, opt for some easy options. Develop a habit to walk daily for atleast 30 minutes. Make sure that the major portion of your diet is consists of fresh fruits and vegetables. There is no need to totally cut down rice and chapatti but you can cut down your sugar intake or foods with a high glycemic index.
Bulging Tummy
Bulging Tummy
Q: I am a 30-year old girl with weight 65kg and height 5 feet 4 inches. I want to lose weight. The most problematic area is my bulging tummy. Please suggest a good weight loss plan. Ayesha.
You should reduce 12kg to be in proper shape. For it, follow a low caloric diet plan. You will have to exercise also for stubborn tummy fat. Consume foods which are rich in anti oxidants such as carotenoids, vitamin E, C and selenium. Try to consume vitamin C and E as much as possible which are also available from sunflower seeds and flax seeds. For tummy fat, do abdominal crunches, they have a much intensified effect on the belly fat. The crunching up and down movements must be done at an optimum speed to gain the greatest possibility of benefit from the work out. Importance Of Exercise

Importance Of Exercise
Q: I am a 36-year-old woman with weight 75kg and height 5 feet 5 inches. I have been trying to lose weight with my own diet plan but it has never worked for me. I also have constipation. Could you devise a diet plan for me? I also want your advice about a good workout plan as I have a treadmill and exercise cycle at my home. Mrs. Khan
You should reduce atleast 20kg to be in proper shape. If you are unable to lose weight with diet plan then instead of losing hope, prepare yourself for more hard work. It is very important for you to lose weight to avoid health complications such as high blood pressure and diabetes. Start with very basic, walk daily for atleast 40 minutes at a fast pace. Have cereals for breakfast and alternate them with brown breads. Make a habit to have a cup of green tea after every meal. Cut down the salt intake as it also leads towards weight gain.
Height Issue
Height Issue
Q: I am a 20-year-old boy with height 5 feet 10 inches. I want to add 3 more inches to my current height. Please give me some tips for height gain. Anon
You can't gain height as you have crossed that age. Try to maintain good health with intake of nutritional food items and proper exercise. Include a good amount of protein in your diet as it helps in muscles building. It can be get from yogurt, cheese and meat. Have a glass of milk before every meal. Participate in sports to be physically fit and active. To make your immune system strong, avoid diets rich in refined carbohydrates and saturated fats. To keep yourself strong, have protein rich diet. Include lean meats, low fat milk products, whole grains, fresh fruits and vegetables in your diet.

Need A Diet PlanNeed A Diet Plan
Q: I am a 29-year-old woman with weight 73kg and height 5 feet 2 inches. Could you please give me some tips for weight loss? Muskan
You should reduce around 20kg with a good combination of healthy diet and exercise. Decrease the intake of wheat, oats, corn, beef, peanuts, coffee and food colourings, additives and preservatives. Have a good intake of vitamin C, vitamin B6, omega 3 fatty acids and vitamin B12. To avoid fatigue during weight reduction process, have a glass of skimmed milk before every meal. There should be more emphasis on the intake of fresh fruits and vegetables. You can have steamed vegetables and grilled chicken as your main meal. You can also have assorted nuts as snacks.

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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