Sprout a lifestyle – Yahoo! India News
Mumbai, Dec. 31 — QMy daughter is 15 years old and her weight is 67 kg. She is 5'2″ tall. She cycles 3 km to school every day and devotes 30 minutes to exercise in the evening. Please suggest a diet and exercise programme for her to control her weight.
G K Bhardya AHello sir. Since your daughter is a teenager, she is still growing. So it is not recommended to put her on a strict diet. It'll be better if you concentrate on increasing her physical/outdoor activities. Encourage her to swim, cycle for longer and ask her to completely avoid junk food. Taking up a sport will help her reduce and maintain her weight. Diet Adolescent children should be encouraged to follow these tips: n Eat plenty of vegetables, sprouts and pulses, fruits and whole grain cereals and avoid processed /packed foods, maida products. n Choose a diet low in fat, saturated fats and cholesterol. Eat sugar and salt in moderation. n Eat more baked, steamed and grilled foods instead of deep fried. n Encourage your daughter to have low calorie/low fat snacks and desserts and low fat skim milk. n Avoid having meals in front of the television. n Your child should eat 3 to 4 well-balanced meals of average serving every day. n Serve fruits as desserts. Promote good nutrition by setting a good example. Healthy eating habits and regular exercise should be part of your family life. QI'm 22 years old. My weight is 40 kg and my height is 4'10″. I want to increase my weight but lose the extra fat I have around my stomach. Please suggest a diet or exercise
routine to follow.
Disha Dulani AHi Disha. Since you want to increase your weight, increase your carbs and protein intake but don't increase the visible fat.
Diet
Breakfast: One cup of skimmed milk with 2-3 tsp of Proteinex + 1 plate of potato poha/ 3 idlis with sambar + one fruit
Mid-morning: 1 bowl of boiled moong salad
Lunch: 2-3 rotis + 1 bowl brown rice + 1 bowl dal/ rajma/ soya chunks + 1 bowl vegetables + salads + 1 bowl of custard
Evening: Soya milk + 1 whole wheat sandwich or corn salad
7 pm: 1 bowl homemade vegetable soup
Dinner: 2-3 rotis + paneer bhurji / egg curry + 1 bowl vegetables + salad
Bedtime: Jelly with fruits/ fruit salad
Exercise
Along with the above diet, we would advise you to join a gym, as you wish to gain weight as well as lose the fat around your waist. This would need proper guidance and monitoring. By doing the right cardio exercises, and keeping a proper schedule alongside your diet, you can achieve your goal. QI am 18 years old. I weigh 72 kg and my height is 5'3″. I recently joined a gym on a weight loss programme but I am not satisfied with the diet they have prescribed for me. Please help. The diet I follow is: Breakfast – 1 cup tea + 3 biscuits; Mid morning – 1 fruit; Lunch – Salad + 2 chapatis + dal + vegetables; Evening – 1 cup tea + 3 biscuits + fruit; Dinner: 1 chapati + vegetables.
Aswathi Nair AHi Aswathi, according to your height, your weight should be 55-57 kg, so you have to reduce at least 15 kg. The diet you follow is monotonous and seems to give you less options. The first meal of the day should never start with tea. Include some protein and good cereals to give yourself enough energy to last you through the day.
Diet
Early morning: 2-3 soaked almonds + few rasins
Breakfast: 1 bowl skimmed milk with wheatflakes/ egg white omelette (2 eggs) with 2 slices of whole wheat bread
Mid morning: One fruit
Lunch: + 2 chapatis (dry) + sprouts (like rajma/ chana/ moong) /soya chunks + 1 bowl vegetables + 1 bowl curd (prepared from skimmed milk) + salad
Evening: One cup green tea + ragi puffs / soya khakras / 3-4 digestive biscuits
7 pm: 1 orange / guava
Dinner: 1 bowl homemade vegetable soup + 1 bhakri (nachni/ jowar/ bajara) + 1 bowl dal/ 2 fish pieces + 1 bowl vegetables + salad. QI'm 19 years old, I weigh 63 kg and my height is 5ft and 9 inches. I have an athletic body type, with a small tummy. I am not satisfied from my height; I wish to take part in the Gladrags Manhunt contest. I want to become taller (around 6 ft). My dad is 5'5″. How can I become taller? Please suggest a diet and some exercises.
Sumeet Mandavgade
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