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26 Nov - 02 Dec, 2011
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Shape It Up!

The Right Guidance
Q: I am a housewife and want to lose weight. Can you please help me to lose weight? Anon
Fitness For everyoneA:
A great combination of balanced diet and exercise will give your desired results. Make an aim to lose 1kg in a week and follow a diet plan religiously. For breakfast, have a glass of fresh juice and a boiled egg with a bran bread slice. Nuts are perfect to have as a midmorning snack with green tea. For lunch, have a chicken sandwich with salad. Oil-free popcorns are good to have as evening snacks. For dinner, a bowl of clear soup with steamed chicken is perfect. Involve in vigorous exercise for 30 minutes daily. Fat burners and weight loss supplement are not good for health. Usage of such stuff leaves serious health complications.

Fitness For everyoneBody Mass Index
Q I am an 18-year-old boy with weight 95kg and height 6 feet. I want to lose weight. Please help me and devise a diet plan for me. Arsalan Shaikh
A:
Your BMI is more than 24 which confirms that you are obese. To be fit you should lose around 35kg. It is not an easy target and you will have to be focused to achieve it. Six-meal diet plan is ideal for you as it will provide you the required energy to perfoum daily chores. Take at least 60 calories per serving. Include vitamins, iron and mineral rich food items as your small meals. For those who have a sweet tooth, go for fruits like bananas instead of chocolates. They are packed with fibre and potassium. In case of hunger pangs, consume salads, chickpeas and apples. Brown bread is also a good source of fibre. A brown bread sandwich with low fat mayonnaise, baked beans and cottage cheese is a perfect choice for lunch.

Fitness For everyoneIdeas For Weight Loss
Q: I am a 35-year-old woman with weight 78kg and height 5 feet 1 inch. I want to lose weight. Could you please give me some guidelines on how to lose weight? Anon
A:
You should lose at least 22kg to lead a healthy life. For breakfast, you can have baked potato with a brown bread slice on alternative days. It is rich in carbohydrates and will give you instant energy boost. You can also have yogurt, fruit and rice cakes rather than cereals or butter cakes. Prefer fresh fruit juices over fizzy drinks. For lunch, have salads with fruits and chicken and for dinner have boiled fish and vegetables. You can also have noodles with vegetables occasionally. But don't forget to drink lots and lots of water before every meal. Walk for about 30 minutes daily for quick results.

Fitness For everyoneIdeal Weight
Q: I am a 16-year-old girl with weight 50kg and height 5 feet 2 inches. What should be an ideal weight for me? Ayesha
A:
Your current weight is ideal for you. Instead of losing more weight try to maintain it. Consume skimmed milk and yogurt for breakfast. It is an excellent way to add calcium in diet. According to a latest study calcium not only makes bones strong but also helps in weight reduction. One cup of skimmed milk before meal helps in losing weight. If you do not like milk then you can choose other calcium rich foods like cheese and yogurt. You should remember that our body gets hungry every four hours. If someone ignores such hunger pangs then it affects energy levels and ability to concentrate. While an occasional bag of chips or a chocolate treat can fill willingly to a healthy diet, think of an alternative like a cucumber, low fat popcorn, or an apple otherwise you will gain all that weight which you have lost.

Fitness For everyoneDiet Plan
Q: I am a 23-year old girl with weight 62kg and height 5 feet 5 inches. Please suggest a diet plan for me. Maha
A:
To be in proper shape you should lose at least 10kg. You can quickly shed off this excess weight in a month with determination and hard work. Make exercise a regularly part of your daily routine. Bring changes in your workout regimen after a week or two to avoid monotony. Avoid rice completely for a month. Consume bran bread with oil free curry as your main meal. Add colours to your menu with a serving of salad. You can make salad with a combination of seasonal fruits and vegetables. You can have assorted nuts as snacks once a day. These are highly nutritional and can keep you feel full for a longer period.

Fitness For everyoneFor Healthy Hair
Q: I am a-20-year old girl. My problem is that my hair is turning grey. Could you give me some tips for healthy hair? Anon
A:
Hair colour usually turns grey because of hormonal changes, intake of imbalanced diet and hereditary factors. Improve your diet by incorporating fresh fruits and vegetables in it. Include fish, carrots, eggs and green vegetables in your diet. Foods rich in vitamin C and D should be taken. Drink at least 10 glasses of water a day. Consume a cup of plain yogurt with a fruit for breakfast. It has high protein and calcium contents and it is a good source of iron. It will prevent your hair from turning grey. Protect your hair from harmful ultraviolet sun rays by covering your head. Massage your scalp with coconut oil, it helps in hair growth.

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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