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21 - 27 Apr , 2012
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A Vegetarian Diet
Q: I am a 27-year-old girl with weight 65kg and height 5 feet 4 inches. I am a vegetarian and want to lose weight. A Vegetarian DietHumaira
A:
As you are a vegetarian it will be easier for you to lose weight. Vegetarians generally do not gain much weight and if they do, it's easier for them to lose it. The weight loss target for you is 10kg. Make an aim to lose around 1kg per week. Include steamed and raw vegetables in your diet. You can have vegetable salad for lunch. To enhance its taste, squeeze lemon and sprinkle salt and pepper. You should also include dairy products in your diet. Try and have a glass of milk at bedtime.

Weight Loss Tips
Q: My weight is 98kg with height 5 feet 10 inches. I want to lose weight. Could you please give me some tips to lose weight successfully? Muhammad Ali Asghar
Weight Loss Tips A:
You have not mentioned your age which is required to give you any target. You should lose around 20kg. To lose weight, you have to bring permanent healthy changes in your lifestyle. Increase the intake of antioxidants vitamin C, E, beta carotene and selenium in your diet. Omega 3 fatty acid is also good for you. It can be found in flax seeds, canola oil, walnuts and fish. Your diet should mainly consist of fresh fruits and vegetables. A right combination of exercise and balanced diet can help you achieve your target. So involve yourself in vigorous exercise plan. You can also take the expert opinion of a fitness expert who can provide you guidance regarding some basic exercises which will make it easier for you to achieve your target.

Achievable Weight Loss Target
Achievable Weight Loss TargetQ: I am a 30-year-old man with weight 80kg and height 6 feet. What is an ideal weight for me? Kazim
A:
You just need to lose 7kg to achieve an ideal weight. You can easily achieve your target by making little changes in your diet and with regular exercise. It is advisable for you to consume foods rich in vitamin C such as citrus fruits, oranges and grape fruits etc. Consuming melons, berries, tomatoes, potatoes and yellow peppers in between meals is also very good for you. Your diet should also have foods rich in vitamin E such as vegetable oils, salad dressings, whole grain cereals, green leafy vegetables, nuts, seeds, and wheat germ. Foods which are rich in beta carotene will also help you in achieving your target. They include cantaloupe, spinach and broccoli. You can have three cups of green tea in a day.

Keep Your Body Well Hydrated
Q: I am a 25-year-old girl with weight 78kg and height 5 feet 7 inches. I want to lose weight. Keep Your Body Well HydratedHow can I achieve my ideal weight? Sidra
A:
You should lose around 25kg to achieve an ideal weight i.e. 53-55kg. As summer season has just begun, keep your body well hydrated. Make a habit of keeping a water bottle with you wherever you go. In your case, exercise is very important. If you cannot join a gym, atleast try to exercise at home or walk at a fast pace for 40 minutes a day.
Make healthy changes in your diet and cut down 100 calories from your diet. Utilise salads and fruits in between meals. Have protein rich food items such as eggs, chicken and fish for lunch and dinner. You can have bran chapatti and boiled rice once a week. Consume fresh fruits and vegetables more. You can also have simple cereal of oats, wheat, rye or barley for breakfast.

Weight Loss PlateauWeight Loss Plateau
Q: I am a 16-year-old girl with weight 64kg and height 5 feet 6 inches. I used to weight 79kg but with diet and exercise I lost around 15kg. I want to lose 9kg more. Could you please give me some tips for it? Meeru Khan
A:
You can easily lose 5-9kg in two months. It seems you have reached a weight loss plateau where it is not possible for you to lose more weight. Don't be discouraged at this stage as it is normal to get stuck at some point. For getting past the plateau, cut down more calories from your current diet and rev up your workout. Involve more physical activity into your daily routine. Bring variations in your diet and exercise plan. Opt for more vigorous exercise plan. Consume seasonal fruits as much as you can.

A 1700-Calorie Diet PlanA 1700-Calorie Diet Plan
Q: I am a 19-year-old girl with weight 58kg and height 5 feet 2 inches. Kindly suggest a diet plan for me. Shabana
A:
You should reduce atleast 8kg to be in proper shape. Before designing a diet plan for you, it is very important to have complete information about your current diet. Follow a 1700-calories meal plan and cut off 100 calories from it each week. Have green tea after every meal, it has zero calories. Have a fresh glass of orange juice for breakfast and after that consume a bowl of cereal whether oats or wheat. You can have a bran chapatti for lunch and dinner. You can consume boiled rice once a week. Cut down junk food items and sugar from your diet. Limit the use of oil while cooking food.

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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