Wellbeing

QI am 19 years old. A few months ago, dark brown boils began to appear all over my body and I was told that I was suffering from a rare kind of skin allergy. Those boils would itch badly. The tablets which the doctor prescribed made me gain weight. I want to lose weight now. Please give me following details:

*A complete chart of diet food for breakfast, lunch and snacks

*Food to be avoided
* Beneficial equipment that I should use at the gym
* Special exercise to reduce abdominal fat

A If you have the will power to diligently follow a healthy diet and if you are regular with your exercise routine, you can lose those extra kilos. Fruits and vegetables (rich in vitamins, minerals and fibre) should feature in your diet. Eat a bowl of raw salad and a bowl of cooked vegetables at every meal. Fruits should be eaten as a snack. Wholegrain breads and cereals should be eaten in moderation (only 6 servings a day). Watch out for the potato! Although rich in vitamins, it’s also rich in starch. If your vegetable bowl has potato in it (100 gm is allowed in a day), you should eat just one chapati.

Additionally, it is important to have at least 1-2 servings of protein-rich food such as dal during lunch and dinner. If you are a non-vegetarian, the portions of meat that you eat should not be bigger or thicker than your palm. Eat plenty of fish. Stay away from deep fried foods, baked foods, biscuits, juices, sweets, ice-creams and chocolates. If you crave these foods, permit yourself just one small serving occasionally.  Take up a sport and develop a positive attitude. Take a 15-minute walk every two hours. If that sounds impractical, an hour-long walk in the mornings is good for you. There is no such thing as ‘beneficial’ gym equipment. You should aim for a balanced workout. This is best achieved under expert guidance at your gym. Sit-ups and stomach crunches are a good way to reduce abdominal fat.

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Every week, Living features an interactive column, Wellbeing, where your questions on health, fitness, diet and nutrition are answered by experts. Send your questions to
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