Try These
1. Swap sugar in drinks for sweetener
By doing this you can definitely make a difference in your life by losing 4.7 kilos in a year.
2. Drink five glasses of water a day
Not only does research show this alone leads to weight loss (only 1 kilo a year), it also reduces the risk of heart attack by 54 percent.
3. Eat one meat-free meal per week
A study found people who swapped meat for mushroom cut an average of 2.8 kilos in a year.
4. Take the stairs
Irish researchers found that a group of women who gradually worked their way up to 10-minute bursts of stair-climbing, five times a week, over an eight-week period, cut their cholesterol levels by 7 per cent.
5. Swap chips for natural popcorn
Not only will losing the potato chips cut more than 13g of fat a day, while daily popcorn eaters eat nearly 22 per cent more fibre than others and have 2.5 time more wholegrains which fight cancer and heart disease.
Our diet expert Habibullah Rana answers your questions. So ask him and shed your weight with the latest slimming ideas!
Q: I am a 28-year-old, unmarried girl. My height is 5’1 and my weight is 65kg. I walk for 20 minutes and do some stretching exercises but not on a regular basis.
My problem is that whenever I take a planned diet I feel very tired and burdened in my head especially my eyes. Maybe something is missing in the diet. I am a working woman and can’t afford this feeling of tiredness. (Fatima Ijaz)
A: Your BMI is 27, which means you are not obese but over weight. Your weight should be from 48-58 kg. A good and planned breakfast is important in losing weight. If you eat low-energy foods - such as oatmeal, strawberries, walnuts, and low-fat yogurt, you can eat more and get fewer calories. It must be made up of 1 cup of oatmeal, 1/2 cup of low-fat milk, and 1 tablespoon of walnuts, that is 307 calories in total. A cup of berries and 1 cup of plain low-fat yogurt have about 450 calories. That's almost equal to the standard cream-cheese breakfast - yet it's much more food, and much lower in calories.
For lunch select negative calorie foods, it will help you to lose weight quickly. Your body burns extra calories in digestion of negative calorie foods. Decorate your dining table with vegetables you like. Choose salads that are made of deep greens and easy to prepare. Lettuce, spinach, radishes, tomatoes, bell peppers, carrot sticks, cauliflower and cucumber are negative calorie foods. Similarly, arrange a dinner.
You say that you feel heavy around the eyes after exercise; it means that you do not have uniformity in your routine. You must set realistic goals. Initially set only 20 minutes walk daily and increase it up to 60 minutes gradually while stretching is not advisable at this stage. I assure you if you will exercise regularly and follow the given diet plan you will lose your weight steadily.
Q: My weight is 68kg, height is 5'6 inches and age is 29. I’m worried about my tummy. My physique is good but I only have a tummy problem, so please advise me how to reduce it and what should be my weight according to my height?
I drink 3 glasses of warm water plus green tea in the morning. Please help me out. (VIK)
Q: I am a girl aged 24 and my weight is 60kg with height 5'6 inches. My problem is that my tummy is getting fat day by day. How can I lose the fat on my tummy as I don’t have fat on any other parts of the body? (Sonia)
A: Dear VIK and Sonia, your BMI is 25 and your preferred weight should be 56-60kg. Don’t worry; an extended tummy is a common problem. If you are looking for advice on how to lose belly fat then follow these tips and tricks:
Do not keep junk food like cookies, chips, sweets and other fried products in your office or house. White bread, pasta, donuts, cakes and biscuits should be avoided at all costs. They can cause bloating, poor digestion, and can lead to accumulation of fat around the belly. Try not to have late night snacks. Take supper at least an hour before going to bed. Last but certainly not the least is exercise for only 10 minutes. That you can do at your home at night before dinner and breakfast.
Start skipping rope. Begin by performing two jumps for each turn of the rope. Keep thinking I am losing weight. Extensively exhale by pressing your belly with the help of your arms. Repeat this whole exercise again and again at least for ten minutes. In your office, keep pressing your belly whenever you have spare time. In this way you will burn excess fats and get astonishing results very soon depending upon your consistency.
Q: I’m 19 years old and my height is 5'4 inches. My weight is 75kg. I have no time for exercise due to my studies. Can you please help me in losing my extra kilos. I already have a simple diet plan. Kindly tell me some other way. (Fajar)
A: Your BMI is 28 and your body weight should be 56-60 kg. To reduce your extra stones, you have to make some healthy changes in your schedule. Spare at least 10 minutes in the morning and evening and start skipping rope. It will be helpful in shedding excess weight.
Your breakfast should include a slice of wholegrain toast with 1tsp low-fat spread, 1 boiled egg, glass of fresh fruit juice plus an apple. For your lunch take a sandwich made from 2 slices of wholegrain bread spread with 2tsps reduced-fat mayo and filled with 1 boiled egg and 1 tomato. Plus 1 pot fat-free fruit yogurt. For your dinner fry a selection of chopped vegetables in 1tbsp sunflower oil. Add 1tbsp reduced-salt soy sauce, heat through and eat with cooked brown rice. Plus an apple. By selecting these, you should lose up to 2lbs a week.
Q. My age is 54 years and weight is 70kg and height is 5’2 inches. I lost 18kg because of high cholesterol levels. Now it is low. I do exercise and eat a fat free and salt free diet. What more do I need to do to lose some weight and what should my ideal weight be? (Moon)
A. According to your height your weight should be 50-55kg. To reduce weight, just follow the recommended low-calorie diet plan. It will eventually help you in shedding extra stones without getting high cholesterol levels. Porridge made from 4tbsps oats, skimmed milk and water served with 1 sliced banana is a perfect breakfast for the people who are having cholesterol related problems. For lunch you should have two cooked chicken breast pieces with brown basmati rice, chopped cucumber, dried apricot, red onion and oil-free French dressing. Have one grilled skinless chicken breast with 1 medium sized potato topped with 1tbsp reduced-fat creme mixed with spring onions and salad as well as an apple for your dinner.
Q. I am gaining weight continuously and the bad thing is that whenever I gain weight, it affects my face a lot as I have a broad face structure. Can you tell me a simple diet plan with some simple exercises that I can do at home. (Hina from Canada)
A: You don’t mention your height and weight and I am clueless as to what I should suggest for you. You can try the above mentioned diet plan and exercises according to your need.
Do you have any query regarding your diet plan, weight loss, healthy alternatives for your diet. Feel free to write to us at getsmart@magtheweekly.com
