Q: If you are 22 years old with height 5'5 inches and weight 69kg.
A: You have put on so much weight but you should not be worried about it. According to your height, your ideal weight should be around 50-55kg. To reduce extra kilos you have to strictly follow a proper diet plan.
First of all develop healthy eating habits. Eat three regular meals a day. Sit and eat slowly. Only snack when you’re hungry. Drink water and wait five minutes before turning to food.
Try to wake up hungry. If you don’t, you might be eating too much or too late at night. Stop nibbling an hour and a half before going to bed. Try sipping lemon tea after dinner.
For breakfast take one boiled egg and one slice wholegrain bread with 1tsp low-fat spread. Plus 1 small glass fresh orange juice.
For lunch take two slices of wholegrain bread with two pieces of cooked chicken breast, 3tbsp reduced-calorie coleslaw and salad as well as an apple.
For dinner take one grilled, skinless chicken breast with five boiled and chopped potatoes, mixed with onions. Eat with salad. Plus fat-free yogurt.
Q: If you are 24-year-old student. your height is 5’3 inches and weight 73kg.
A: As far as your breakfast is concerned, it is excellent; don’t add sugar as sweetener but honey. Take one chapatti for lunch with plenty of salad. You can eat boiled rice with yogurt thrice a week for lunch. You must go to bed with empty stomach.
You have started cycling 30 minutes every day, it is enough but there are few more exercises (given below) for maintaining your body shape.
Knee to Chest (for back): Lie on your back on a table or the ground. Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface of the table. Maintain the position for 30 seconds. Switch legs and repeat.
Pectoralis Stretch (for arms): Stand with your legs together facing a corner. Extend your arms and place your palms against the opposite walls of the corner. Lean toward the corner. Keep your body and legs straight and your heels firmly on the floor. Hold for 30 seconds. Return to the starting position. Repeat, gradually increasing your distance from the corner.
Q: If you are a girl aged 27 with height 5’4 inches and weight 72kg.
A: As you have mentioned your diet chart, it is not good. First of all stop taking biscuits and tea in breakfast. Here is a diet chart for both of you. Blend 1 small banana with a handful of strawberries, 150ml skimmed milk, 1 tbsp oats and 1 cup of fat-free banana yogurt.
For lunch you should have two cooked chicken breast pieces with brown basmati rice, chopped cucumber, dried apricot, red onion and oil-free French dressing. One grilled skinless chicken breast with 1 medium sized potato topped with 1tbsp reduce-fat crème mixed with spring onions and salad as well as an apple.
Post-cycle stretch is the best exercise for you. Kneel upright, step your right foot forward, place your hands above your knee, and lunge forward. Hold until the muscles ease; repeat on left leg. Then sit on the floor with your soles together. Place hands behind you and raise your breastbone upwards. Finally, lie on your back with knees bent, feet on the floor. Cross one knee over the other, then drop top knee towards the floor. Repeat on other leg.
Q: If you are about 17 years old girl .My height is 5'5 inches and weight 45kg.
A: I am recommending an exercise for you. Just try it and let me know when you get that desired body shape.
Lie straight on your left side, and place your left foot underneath the edge of your sofa, your left leg bent. Place your right arm on top of your right thigh, then cross your left arm over your chest, resting it on your right shoulder. Inhale, then as you exhale, lift your torso off the floor as fast as you can. Repeat ten times on each side.
Q: If you are 18-year-old girl. My height is 5'1 inch.
One of the exercises which helps in reducing the tummy is ‘Ab Reach’. It firms and flattens the whole of the abdominal area.
Lie on your back with your knees slightly bent and your feet positioned so that your toes are raised a little off the floor. Lift your upper body, leading from your breast bone, and place your hands on your thighs.
Lift about 5cm from the breast bone, trying to reach further down your thighs with your hands, then lower back to your starting position and extend your arms above your head, keeping your shoulders off the floor. Build up to ten to twelve repetitions.
Plus, avoid sitting for long in front of computer or TV. If you are a TV maniac then while watching it, sit on an exercise ball to stop you from slouching and to exercise your abdominal muscles, and those supporting your lower back.
Q: If you are 32 year old female. My height is 5'2 inches and weight 100kg.
A: To stay in shape, you should stop taking fats. Increase consumption of fruits and vegetables, whole grains and nuts. Stop the intake of free sugar.
Ensure that the salt you are consuming is iodised. At least 30 minutes of regular, moderate-intensity physical activity or exercise will be helpful for you to maintain your weight.
Commit to consuming 3-5 small meals and snacks everyday. Only take apple with peel for your snack. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat dairy products and white skinless meat. Avoid foods that contain large amount of sucrose such as pastries, candy bars, pies and chocolates. Add free foods in your diet. They will make you feel full for long time without affecting your weight. These include green beans, cauliflower, celery, cucumber, spinach, tomatoes, soy milk and yogurt.
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