Need a proper guidance for diet & excercise routine

Hi Anu ,

for exercise, as you mentioned you live in the hills, the best workout for you wld be climbing a track, beleive me there isnt any better option for reducing in inches .... just that make sure you workout for a minimum of 45 min. and in the last 20 min climb vigorously.

as far as diet is concerned, here are some general dos and donts for you.
Must Dos
* Have small regular Meals at least 4 time a day.
* Consume 8 to 10 glasses of water
* Eating Fresh Fruits and Vegetables in the form of salads.
* Substitute white bread with Brown Bread and Maida with Whole Wheat flour.
* Mix 25% of bran (chokar) and 25% of Soya Flour in your flour to make chapati.
* Switch to skimmed milk.
* Minimal Oil, Butter, Cheese usage
* Reduce Sugar consumption to 1-2 teaspoon a day.
* Have maximum of 2-3 cups of Coffee or Tea a day
* Allowed Vegetables:
* Lauki(Ghiya, BottleGuard), Tori(RidgeGuard), Beans, Baingan(Brinjal), Gajar(Carrot), Mooli(Raddish), Chakunder (Beet root), Kheera(Cucumber), Green leafy vegetables like Palak(Spinach), Methi (Fenugreek) etc.
* Avoid vegetables like Aloo(Potato) and Matar (Peas).
* Allowed fruits:
* Orange, Apple, Mausambi(Sweet Lime), Tarbooj(Water Melon), Kharbooja(Musk Melon), Nashpati(Pear), Kiwi, Amrood(Guava), Anaar(Pomegranate),
* Avoid fruits like Chiku(Sapota), Pine apple, Mango, Lychee, Banana.



Nice To Do
* Have one glass of warm water after every meal.
* Have clear soup before every meal.
* Add melons- Musk melons, Cucumber, Watermelon to your diet
* Have 100% pure fruits and vegetable juices or coconut water as beverage substitutes.
* Have one glass of Butter milk with ginger after a heavy meal.
* Have at least one cup of Green Tea everyday
* Wash vegetables before cutting them, not after cutting.


Donts
* Avoid Fasting or Feasting. Don’t starve. Don’t overeat.
* Avoid Late dinners and skipping breakfasts.
* Avoid Fried Foods and bakery products- Samosa, Burger, Pakoras etc.
* Avoid Sweets and Confectionery.
* Avoid Fruit juices (like mazaa and slice), Ice creams and Milk Shakes.
* Avoid Rajmah (Kidney Beans)
* Avoid eating sour things like Sambhar/Kadhi in the night. Avoid too much of salt in the night. They both cause water retention.
* Avoid curd in the night.

Also, Note that

Total sugar/honey allowance in a day - upto 4 tea spoons
Total oil allowance in a day - upto 4 tea spoons

Hi Dr.

Thank you for your quick response. I won't promise but will try to start 'Track' regimen. I will keep you posted on it. Meanwhile, you have mentioned to take 4-small regular meals - I would like to know how should I go about it. Most of the time when I get in the morning I am extremely hungry but I ignore and go for walk and then come back and drink milk tea with 2-3biscuits and then I start my work routine. Skip breakfast most of the time; have lunch and then munch something in between lunch and dinner gap and have dinner.
But from today I brought few changes on my diet. I drank tea @ 8am; ate some fruits at 11:00; had lunch at 12:00 (2pcs of thin chapati, small bowl of rice; salad; soup and pumpkin sabji); felt kind of hungry around 4pm so drank milk tea without anything (I wanted to eat some kind of snacks but don't know what to eat); in this kind of situation can we have roasted beaten rice (chura) or simple puffed rice (muri - white in colour that we use in bhel-puri, mixed with some onions/tomatoes? Any other options that you can suggest because this is the time I didn't know what to eat and what not to and I was hungry.

In dinner planning to have homemade whole wheat veg noodles stew. Dinner gets boring at times - can I have a packet of maggie soup noodles? How many times am I allowed to eat in a week keeping in mind the calories I need to burn to achieve my target?

Please help.

Hi payal i have gone through the response can i ask you one question why should we avoid pineapple as my trainer was telling that pineapple cuts fat and he was to put me on a pineapple diet.

Hi anupama,

good to see the changes you have incorporated. but there a few weak points ... like for eg ... u completely skipped your breakfast and had only fruits, well breakfast is very important... so instead of skipping it have something nutritious like a bowl of whole cereal like wheat flakes / oats with milk and fruit, or you can also have a small bowl of poha / upama / idli (2 pcs)+ sambar / or a single paratha with any veg allowed from the above list. this shld be around 9 - 9.30 am ....

have a fruit around 11 - 11.30, you can also have muri + tomato / cumber / 2 multigrain or oats biscuits / roasted chana / green tea / unsalted popcorn / roasted nuts . steamed corn / buttermilk / warm water +lemon.

lunch - the pattern you have mentioned is ok ... just make sure you include salads everyday , have pulka instead of chapati and double heat the cooked rice in a microwave if possible to reduce the starch content.

mid evening - you can choose from any item mentioned for mid morning.

dinner should be lite, you can settle for foods easy to digest, like thin khichadi , thin upama, soup and salads , any mentioned breakfast item. even wheat noodles cooked at home is fine .. but i would advise you to avoid any packaged soups / convinience food item a they may contain preservative which are sodium based, and they interfere with the fat loss process in the body . once in a while is ok, but not on a daily basis.

you can make use of the lifemojo website and track your daily diet here to knw how many calorie you ingested, and burned with your workout. it keeps you motivated as well as keeps all your tracks, you can also mark your weight to see if you on target.

@ kvs ,

Hi again , well the only reason we ask people to avoid pineapple and the other fruits mentioned with it in the above comment is bcoz it is high in its sugar level and has a highh glycemic index , and instantly increases sugar levels in the blood.also if a person intakes canned / tinned pineapple it will do no good for weight loss. now there are cases where we do use pineapple for some individuals , like for eg , if i get a patient who has an extreme sweet tooth and i feel that he / she may cheat on the diet bcoz of the sweet tooth, then i ask them to have a slice of pineapple after meal ... the above mentioned tips are only general tips and not individualized for a person.

Hi payal,
Many thanks for detailed info. Like u suggested I have filled up the tracking section. Feeling quite good abt it but at the same-time nervous seeing my calorie intake and burnt report. Kind of disappointing. Very much interested in sharing my activity report with u, is it possible? At the same time wonder whether u will b able to take out time and guide me thru.
Accept my mistake of skipping b/fst and have rectified frm today- prepared raava idly and ate 3pcs.

U might b happy to knw that I did track(40steps it has) 2-reps today but with great difficulty. It's the 1st day, will get used to it after sometime I guess.

Wish me luck. I m all excited. Thank u.

Yes I accept my mistake on skipping b/fst and from today I have rectified it - made rava idli andhad3pcs.

hey anupama,

gud to hear that u have started with the routine. all the best to u .. sure i wld be happy to help u .. post it on the forums here when u need my help .

Hi Payal,

I am 31 years old. Height 6.0 & Weight 95. BMI of 28.4. I am overweight by 11.42 kg. I have started working out daily (threadmill for an hour to burn 450 calories) from the past 2 weeks. I have lost 1.5 kgs. However if I stop the exercise I tend to put on weight. My weight has been 95 for almost 3 years now. I have a hectic schedule for work. I have breakfast at 10 & lunch at 1330 hrs. However I have dinner only when I reach home which is at 2200 hrs. I cant change my timings. Please suggest how can I achieve my goal of losing the excess weight in the next 2 months.

Hi Gaurav,

treadmill is good .. working out for an hour is a good idea when you cant do much with the diet. basically if the work outs are not regular then yes weight fluctuations will occur. the best way to avoid the weight fluctuations is , on the days u miss exercise, try to level it out with the food intake. have lighter meals .. and try to be other wise active (take stairs instead of lift, park ur vehicle a little far away from the actual destination and walk a little bit, ) you alo mentioned that your food timings cant be changed, its ok, but the time gap between 2 meals is too much and u shlould try to include small snacks / drinks in between to avoid gastric trouble and facilitate weight loss. like for eg , you can always keep a small pack of multigrain biscuits or oat cookies, or just green tea dips, these foods will fill in the long gaps and alo increae your metabolism which wld help you in weight loss. you can also read the general dos and donts mentioned in one of my previous posts, they wld help ou in choosing the right food for weight loss.

Hi Payal,

Wanted your help as well. I am 29 yrs female- Single and weigh 97Kgs. I had managed to loose around 5kgs and reached 92 in august. But now again my weight is gone up. Also if i gain weight my periods become irregular. What do i do?
I have started walks (30-45Mins)
I dont have the habit of having breakfast, and i feel extremely hungry in the evening right before bed time and tend to munch on chips and biscuits. Could you help me with a diet and exercise plan. I work from 8-6pm and normally go for my walks at 10Pm.

Please help
Sabz

hi sabz .. will be glad to help you, but i need a few details. do u have any medical problem ? (hypothyroidism/ pcod/ pcos ) are you married ? any issues ? your current eating schedule.

I dont think i have any medical problem. No i am single. No issues as such apart from the fact that my weight is increasing. Well i dont have the habit of having breakfast. Normally its just a glass of warm water and lime in the morning and then once i reach office i have a cup tea and a packet of glucose biscuits. Then for lunch i have what is cooked at home mostly rice and dal or some baji. dinners are late and its normally non veg.

Hi sabz ,

you really need to change your eating habits for better health. skipping breakfast doesnt only make you gain weight, but it also takes you closer to malnutrition. warm water and lemon is good deal for early morning, it helps in kick starting your metbolism. also if u cld add a 15 min walk in the morning, it will further help you.

tea and parle g for breakfast isnt a healthy idea, it wnt take you anywhere close to weight loss... whatever weight you have lost with this scedule is only bcoz of malnutrition. plz choose on healthy options like a bowl of cereals with milk and a fruit / oats and milk / brown bread vegetable sandwich / 1 paratha / 2 pieces of idli with sambar / dhokla 2 pieces etc ..... there are a lot of healhy options


mid morning time u can have green tea / fruit .. etc

lunch you can have 2 phulkas without fat / double heated rice with vegetable and dal / kadhi / sambar , salad and buttermilk will help you lose good weight.

mid eve , u can choose any of the breakfat item or just go lite with murmura / bhel / sprouts / green tea / roasted channa / oats bicuits.

dinner - kepp it lite for better weight loss , choose any breakfast item ..... (have dinner early as you aid you walk in the nights)

if you feel hungry late night, take a glass of skim milk or fruit or both ....

Hi Anu,

Kudos to you! You are very concious about your weight and putting in so much efforts too. Great!
You are going for a brisk walk, avoiding sweet and spicy fried stuff, using manual abs cruncher and still overweight. In that case you should get yourself examined. You should get tested for thyroid and PCOD. Hormonal imbalances trigger weight gain.

Also, if your craving for rice doesn't subsidise, then try brown rice.
Instead of usual tea/coffe, try green/lemon tea.
Don't ever starve, keep your stomach full with healthier options such as oats/cornflake/channa/salads etc.

Lastly, drink as much water as you can ..al the best :)

Hi Payal,

How many cups of green tea can i have. I have made it a habit to have at least 2 cup, cos i read that it helps in weight loss(is it true?) i have one cup of normal tea with milk as well. For breakfast i have started having oats and lunch normally its a tuna sandwich with brown bread or some thing like that as i am in office for lunch. I am fine food wise till i am out of the house...the min i reach home i have these sudden hunger urges and end up eating anythnig i find.

I have started having dinner by 7.30 and then go for my wal after 3 hours..will be checking my wt 2mrw .