Q: Your height is 5'4 inches and weigh 68kgs. Your waist is 36 inches. You have a problem of low sugar levels. If you are addicted to cold drinks.so that you can lose my weight and reduce your waist?
A: According to your height your weight should not be more than 52-56 kg. Don’t aim to lose all the extra weight in a short span. It might be possible but it is not advisable. Your sugar levels will get balanced when you control your body weight, and remember that low sugar levels are not hazardous. Choose whole cereals or whole wheat products for your lunch and dinner and
Star Tip
“I eat sensibly and I don’t stuff down chocolate biscuits. I don’t go to the gym, but I do pilates for 20 minutes or more, everyday at home.” – Kate Winslet
Calorie Saver
Strawberry Frozen Yogurt
Calories: 198
Fat: 6g
Place 225g of strawberries in a blender. Add two tablespoons of clear honey.
Squeeze the juice of half a lemon and add a couple of drops of vanilla essence to the mix.
Puree until smooth, then fold in 250g of low-fat natural yogurt. Place in the freezer for six hours, whisking at hourly intervals.
Spoon into dessert bowls and garnish with a strawberry.
avoid white flour and its products as far as possible. Take only unprocessed foods, including fruit, vegetables, whole grains and limited amounts of lean animal protein. This also adds fiber in your diet which makes you feel fuller. Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other items that are high in fat content. Avoid oily and fried foods. Include good proteins in the form of pulses, sprouts, milk, eggs, fish, and lean meats or deskinned chicken. Drink sufficient water daily to keep yourself well hydrated. Brisk walk for 40-45 minutes or stretching exercises for the lower body will help. Exercise makes it possible to create a calorie deficit and lose weight without starving your body.
Q: If you are 14-year-old girl. Your height is 5.2 inches and weight 53kg?
A: You possess an excellent body weight. Your ideal body weight should be between 52-54 kg. It is your growing age and at this stage I can not recommend you to lose weight. If you feel you have excess fat on your thighs and hips then you can manage it by doing exercise on regular basis and a balanced diet. Here is an exercise for you.
Squats are effective and easy to do. They work on hips, thighs, and calves. To perform a squat, start at a standing position and bend your body at the waist and knees until you are almost sitting on your ankles, then lift yourself back into a standing position. For more effective squats, hold weights at your shoulders while performing your repetitions. The more weight that you use, the more muscle you will gain; however, to focus on muscle toning, use less weight so that you are able to perform more repetitions.
Walk at an average pace, and you will burn four calories per minute.
Q: If you are 27-year-old, unmarried girl. Your height is 5’2 inches and weight 57kg.
A: Your ideal body weight should be about 50-52 kg. You are not suggested to lose weight because you are not overweight. But you can maintain your figure by doing exercises and adopting good eating habits.
Jogging, stair climbing, cycling, brisk walking and treadmill exercises, are the best. These exercises provide a sustained effect on your body and can be maintained for a certain period of time.
As far as the diet is concerned, it should be balanced and your diet menu should be the following:
Breakfast: one cup strawberries, half cup low fat cheese with one tablespoon of sunflower seeds and one slice of whole grain toast.
Lunch: Salad made up of dark green lettuce, broccoli, cauliflower and tomatoes, two ounce beef with whole grain roll.
Dinner: Half bowl whole wheat spaghetti with two ounces chicken, cooked green vegetables such as asparagus, spinach or broccoli.
Drink at least six to eight glasses of water per day. Choose whole grain breads and cereals for main meals.
Q: If you are 26-year-old working girl. Your weight is 85kg at height 5’2 inches.
A: Your body weight should not be more than 54kg. The following easy weight loss tips will help you in losing weight in a healthy way.
Eat at least 5 servings of fruits and vegetables. They fill up your stomach fast and are also low in calories and help in keeping your calorie count low.
Do not skip meals. Eating small frequent meals helps in balancing your calorie intake throughout the day. Instead of eating 3 big meals, try to eat 5 to 6 smaller meals.
Go for wholesome fresh foods and avoid processed foods.
Remove carbohydrates from your diet. Start your morning with a bowl of cereal. For added flavour and health benefits, chop up a banana or strawberry and add into your cereal. Drink water rather than cold drinks. Peel the fat off meat before cooking.
Also try adding weight-bearing exercises at least 4 times a week. This will help burn unwanted calories.
An exercise that works the hips and thighs is called a wall slide. To perform a wall slide, stand up straight with your back against a flat wall. Slide your back down the wall as you walk your feet outward until you are bent to your desired levels at your waist and knees. To focus on muscle building, bend yourself into a sitting position. To focus on muscle toning, bend only about halfway to a sitting position.
Here is your diet plan:
Breakfast: One cup of skimmed milk, a bowl of oatmeal, an apple.
Lunch: One slice of whole wheat bread, 1 piece of chicken breast, 1 tomato and salad.
Dinner: White rice, mix vegetables, salad.
Q: If you are 38 years old. Your height is 5ft and weight 60kg. You want to become smart. You have a large belly and face as well as excess fat around my hips?
A: The best way to lose weight is to eat fewer calories and increase your physical activity. Plan to lose weight gradually. A weight loss of one to two pounds a week is usually safe.
You need to change your lifestyle. This requires cutting back on the number of calories and adopting an active lifestyle. Change your eating habits. Avoid foods high in calories, such as cookies, cakes and other sweets; fried foods; oils, and spreads. Keep your intake of saturated fat, trans fat and cholesterol as low as possible. Choose foods naturally high in fiber, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains.Replace two slices of white toast with 1/2 a cup of oatmeal or whole grain cereal.
Here is your diet and physical activity plan:
Break fast: One cup of skimmed milk, a banana, sandwich made with 2 small slices of whole meal bread.
Lunch: Whole meal roll and mixed vegetables salad with onions.
Dinner: Roast chicken breast (without skin), broccoli, steamed or boiled.
For toning your body add the following exercise in you physical activities on a daily basis.
Lie on your back and lift your legs and arms off the floor, so that your knees are bent just above your hips and your arms are directly over your shoulders, palms facing forwards. Keeping as still as possible, pull your abdominals back into your spine. Hold this position for two sets of eight counts. Then lower your right foot to the floor and tap with your heel four times, without letting the lower back arch. Still contracting your abdominals, raise the right foot back up, then lower your left to tap your heel on the floor. Build up to six to eight repetitions for the whole exercise.
A: According to your height your weight should not be more than 52-56 kg. Don’t aim to lose all the extra weight in a short span. It might be possible but it is not advisable. Your sugar levels will get balanced when you control your body weight, and remember that low sugar levels are not hazardous. Choose whole cereals or whole wheat products for your lunch and dinner andStar Tip
“I eat sensibly and I don’t stuff down chocolate biscuits. I don’t go to the gym, but I do pilates for 20 minutes or more, everyday at home.” – Kate Winslet
Calorie Saver
Strawberry Frozen Yogurt
Calories: 198
Fat: 6g
Place 225g of strawberries in a blender. Add two tablespoons of clear honey.
Squeeze the juice of half a lemon and add a couple of drops of vanilla essence to the mix.
Puree until smooth, then fold in 250g of low-fat natural yogurt. Place in the freezer for six hours, whisking at hourly intervals.
Spoon into dessert bowls and garnish with a strawberry.
avoid white flour and its products as far as possible. Take only unprocessed foods, including fruit, vegetables, whole grains and limited amounts of lean animal protein. This also adds fiber in your diet which makes you feel fuller. Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other items that are high in fat content. Avoid oily and fried foods. Include good proteins in the form of pulses, sprouts, milk, eggs, fish, and lean meats or deskinned chicken. Drink sufficient water daily to keep yourself well hydrated. Brisk walk for 40-45 minutes or stretching exercises for the lower body will help. Exercise makes it possible to create a calorie deficit and lose weight without starving your body.
Q: If you are 14-year-old girl. Your height is 5.2 inches and weight 53kg?
A: You possess an excellent body weight. Your ideal body weight should be between 52-54 kg. It is your growing age and at this stage I can not recommend you to lose weight. If you feel you have excess fat on your thighs and hips then you can manage it by doing exercise on regular basis and a balanced diet. Here is an exercise for you.
Squats are effective and easy to do. They work on hips, thighs, and calves. To perform a squat, start at a standing position and bend your body at the waist and knees until you are almost sitting on your ankles, then lift yourself back into a standing position. For more effective squats, hold weights at your shoulders while performing your repetitions. The more weight that you use, the more muscle you will gain; however, to focus on muscle toning, use less weight so that you are able to perform more repetitions.
Walk at an average pace, and you will burn four calories per minute.
Q: If you are 27-year-old, unmarried girl. Your height is 5’2 inches and weight 57kg.
A: Your ideal body weight should be about 50-52 kg. You are not suggested to lose weight because you are not overweight. But you can maintain your figure by doing exercises and adopting good eating habits.Jogging, stair climbing, cycling, brisk walking and treadmill exercises, are the best. These exercises provide a sustained effect on your body and can be maintained for a certain period of time.
As far as the diet is concerned, it should be balanced and your diet menu should be the following:
Breakfast: one cup strawberries, half cup low fat cheese with one tablespoon of sunflower seeds and one slice of whole grain toast.
Lunch: Salad made up of dark green lettuce, broccoli, cauliflower and tomatoes, two ounce beef with whole grain roll.
Dinner: Half bowl whole wheat spaghetti with two ounces chicken, cooked green vegetables such as asparagus, spinach or broccoli.
Drink at least six to eight glasses of water per day. Choose whole grain breads and cereals for main meals.
Q: If you are 26-year-old working girl. Your weight is 85kg at height 5’2 inches.
A: Your body weight should not be more than 54kg. The following easy weight loss tips will help you in losing weight in a healthy way.
Eat at least 5 servings of fruits and vegetables. They fill up your stomach fast and are also low in calories and help in keeping your calorie count low.
Do not skip meals. Eating small frequent meals helps in balancing your calorie intake throughout the day. Instead of eating 3 big meals, try to eat 5 to 6 smaller meals.
Go for wholesome fresh foods and avoid processed foods.
Remove carbohydrates from your diet. Start your morning with a bowl of cereal. For added flavour and health benefits, chop up a banana or strawberry and add into your cereal. Drink water rather than cold drinks. Peel the fat off meat before cooking.
Also try adding weight-bearing exercises at least 4 times a week. This will help burn unwanted calories.
An exercise that works the hips and thighs is called a wall slide. To perform a wall slide, stand up straight with your back against a flat wall. Slide your back down the wall as you walk your feet outward until you are bent to your desired levels at your waist and knees. To focus on muscle building, bend yourself into a sitting position. To focus on muscle toning, bend only about halfway to a sitting position.
Here is your diet plan:
Breakfast: One cup of skimmed milk, a bowl of oatmeal, an apple.
Lunch: One slice of whole wheat bread, 1 piece of chicken breast, 1 tomato and salad.
Dinner: White rice, mix vegetables, salad.
Q: If you are 38 years old. Your height is 5ft and weight 60kg. You want to become smart. You have a large belly and face as well as excess fat around my hips?
A: The best way to lose weight is to eat fewer calories and increase your physical activity. Plan to lose weight gradually. A weight loss of one to two pounds a week is usually safe.You need to change your lifestyle. This requires cutting back on the number of calories and adopting an active lifestyle. Change your eating habits. Avoid foods high in calories, such as cookies, cakes and other sweets; fried foods; oils, and spreads. Keep your intake of saturated fat, trans fat and cholesterol as low as possible. Choose foods naturally high in fiber, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains.Replace two slices of white toast with 1/2 a cup of oatmeal or whole grain cereal.
Here is your diet and physical activity plan:
Break fast: One cup of skimmed milk, a banana, sandwich made with 2 small slices of whole meal bread.
Lunch: Whole meal roll and mixed vegetables salad with onions.
Dinner: Roast chicken breast (without skin), broccoli, steamed or boiled.
For toning your body add the following exercise in you physical activities on a daily basis.
Lie on your back and lift your legs and arms off the floor, so that your knees are bent just above your hips and your arms are directly over your shoulders, palms facing forwards. Keeping as still as possible, pull your abdominals back into your spine. Hold this position for two sets of eight counts. Then lower your right foot to the floor and tap with your heel four times, without letting the lower back arch. Still contracting your abdominals, raise the right foot back up, then lower your left to tap your heel on the floor. Build up to six to eight repetitions for the whole exercise.
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