Do or diet
Q: I am 23 years old, and my BMI is 21.6. I have extra fat in key areas of abdomen, thighs and gluteal region. What changes should I make in my diet to cut down on this excess fat? - Sadhika Sultu
Your BMI is normal. So to lose fat from the particular areas, start doing workouts and target on those areas.
Exercise regularly. Even 30 minutes of brisk walking should do the trick.
Avoid refined, fried and processed foods.
Drink plenty of water - at least eight to nine glasses a day.
Include whole grains and dairy products in your diet.
Q: I am 20 years old, and extremely thin. My current weight is 42. I am not into fitness, and as I live in a hostel, I generally just have three meals a day. I eat soaked raisins and almonds first thing every morning. And I also eat two bananas or any fruit every day and consume sprouted green gram every three days. What should I eat to gain weight naturally? - Swathi Sathish
To increase your weight, keep consuming the foods that you have already included in your diet.
Include more energy-dense foods in the form of nuts like almonds, walnuts and peanuts.
Consume high-fat dairy like whole milk, full-fat yogurt, cheese and cream.
Cook with oils like olive oil and avocado oil.
Increase the intake of your chapatis/roti to two.
Include pulses like rajma, chole and lobia in your diet.
Q: I am 20 years old and no matter what I eat, I fail to gain weight. I don't look healthy. None of my outfits fit me perfectly, and I'm always asked to wear full clothes so that I look a little well built. I can't eat a full meal at one go. I start feeling bloated after a few mouthfuls. And when I feel hungry
after a while, I gorge on sweets or junk food. Please suggest some healthy eating habits. - Srishti Nayak
You might be eating enough but your portion sizes and food choices may not be appropriate, thus failing to help you gain weight. It's fine if you are unable to eat a full meal. You can break them into short, frequent meals and include calorie and protein-dense foods like bananas, besan preparations, butter, eggs, chicken (in case you are non-vegetarian), nuts, sprouts, potatoes etc. Instead of munching on junk food or sweets, which can further aggravate the bloating as seen in your case, try sheera, milkshakes, cheese/paneer sandwiches, baked cutlets, creamy soups, smoothies, peanut butter, raisins, quinoa etc. These are nutrient dense and would help you gain weight gradually. Include buttermilk or lassi with meals in case you still feel bloated.