I am 23 years old and 5.4'' in height. My weight is around 70 kg. I am working as a data entry operator and I can’t exercise because I have no time. I don’t eat much also, so please suggest me a meal plan.

The best way to initiate weight loss is to start with a simple 20 minute walk in the morning, climb stairs whenever possible and walk to the grocery store. These initiatives will take you a long way. On the weekends, please go for a longer walk and perhaps add a 10 minute jog to the routine. Keep this up for atleast 6 months and you will notice a difference.

I am a 19-year-old girl with a height of 5.2 and weight of 40 kg. I want to increase my weight but I cannot take any milk-based products. I am allergic to lactose. What should I do?

Do not worry; Lactose intolerance is not a hindrance to putting on weight. Exercise is the key to increasing quality weight. You should pick up a sport or a walk and jog routine every alternate day. This way, your body will have one day to repair and grow. As per food, concentrate on dals, pulses, green gram, dried fruits, as your main source of protein.

I am a male, 16 years, height is 5 feet, 9 inches and weight 73 kg. I found out that have a good balance but most of the weight is from fat. I have large  fat reserves near my thighs, buttocks, belly and to some extent in the chest. Please suggest me a regime to lose my fat and gain muscle.

Firstly, I think you are too young to be thinking about your weight. Definitely, over the years if you keep yourself active, you will lose the fat and replace it with muscle. The key to becoming fit is exercise. Walking, running, swimming; are all round activities, which will bring about uniform weight loss. If you feel breathless, slow down, and do it lightly. Do not exert yourself, enjoy the activity. As per food, pick up more natural foods, like fruits and salads. Have normal sized portions, do not overdo the rice.

Parul Dube, R.D
Health Professions Council, UK

YOUR QUESTIONS

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