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Dear Jyoschna Rani Digal,

Thank you for the question

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results. 

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance. 

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).

• This target is a healthy& sustainable way of reducing and then maintaining the weight loss. 

• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels. 

• These apps will also help you to track your hydration & sleep patterns which also impact your weight.

• Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

• WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health. 

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

General Dietary Guidelines for weight loss that can be considered:

- Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).

- Do not skip your meals. Have small quantity of meals at regular intervals. 

- Choose healthy snacking options in between your meals.

- Monitor your portion size.

-Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

-  Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, nuts & seeds etc., are a good source of fiber.

- Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.

- Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.

 - Carbonated and alcoholic beverages to be limited or preferably avoided.

- Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

- Minimum of 8 glasses of water should be consumed to keep yourself hydrated.

- Have your last meal at least 2-3 hours before Bed time. 

- Try to follow a good sleep regimen in terms of both quantity and quality. 

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment 

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician. 

Hope we have answered your query.

Wishing you a great day ahead.

Dear Latika Makhijani,

Thank you for your question.

WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health. 

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 - Obese 

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight. 

The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition. 

A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc. 

Here are few guidelines that can be considered

• Having a Healthy Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning. Include energy dense foods, keeping in mind the daily needs.

• Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.

• Include energy dense foods, keeping in mind the daily needs. Some of the energy dense foods include Whole wheat, Multigrain, millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc. 

• Do not skip meals. Eat small frequent meals. 

• Three major meals a day with healthy nutritious snacks in between is preferred.

• Try to increase the serving size and portion size gradually and systematically 

• Include healthy fats from nuts and seeds.

• Drink at least 8 glasses of water per day to maintain hydration

• Indulging in physical activity can help in increasing the appetite and give a feeling of hunger. 

• Try to follow a good sleep regimen in terms of both quantity and quality. 

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead!

Dear Sobha,

Thank you for your question.

Increased abdominal fat can happen due to sedentary lifestyle, excess intake of high fat foods, hormonal imbalance and/or an underlying health condition. Please contact your health professional for further diagnosis and assistance.

Exercises for toning of muscles, and body shaping require specific exercise regimen given by a trained health or fitness coach, followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance. For specific exercise regimen please contact a fitness expert. 

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results. 

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance. 

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).

• This target is a healthy& sustainable way of reducing and then maintaining the weight loss. 

• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels. 

• These apps will also help you to track your hydration & sleep patterns which also impact your weight.

• Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

• WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health. 

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

General Dietary Guidelines for weight loss that can be considered:

• Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).

• Do not skip your meals. Have small quantity of meals at regular intervals. 

• Choose healthy snacking options in between your meals.

• Monitor your portion size.

• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

• Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, nuts & seeds etc., are a good source of fiber.

• Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.

• Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.

• Carbonated and alcoholic beverages to be limited or preferably avoided.

• Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

• Minimum of 8 glasses of water should be consumed to keep yourself hydrated. 

• Have your last meal at least 2-3 hours before Bed time. 

• Try to follow a good sleep regimen in terms of both quantity and quality. 

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment 

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician. 

Hope we have answered your query.

Wishing you a great day ahead.

Dear Mansi Gautam,

Thank you for your question.

Polycystic ovarian disease (PCOS) is endocrine disorder generally seen in women of reproductive age, which may lead to reproductive, hormonal and metabolic abnormalities if left unmanaged.  Lifestyle management involving a healthy balanced diet with low fat intake, good amount protein and fibre and regular exercise helps manage ideal weight in PCOS. 

Here are a few tips to help manage PCOS

• Eat regular meals with balanced diets including all food groups

• Low Glycaemic Index (GI) foods have proven to be effective when managing PCOS. Some of the Low GI include green leafy vegetables, carrots, green beans, apples, orange, pear, millets, lentils etc. 

• Limit intake of deep fried and high fat foods. 

• Engage in regular physical activity. 
  
  

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results. 

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance. 

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).

• This target is a healthy& sustainable way of reducing and then maintaining the weight loss. 

• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels. 

• These apps will also help you to track your hydration & sleep patterns which also impact your weight.

• Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

• WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health. 

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

General Dietary Guidelines for weight loss that can be considered:

• Eat a healthy balanced including all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).

• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

• Do not skip your meals. Have small quantity of meals at regular intervals.

• Choose healthy snacking options in between your meals and practice portion guidance. 

• Fiber in your meals can potentiate satiety and help suppress excess hunger. Fruits and vegetables, whole grains, multigrain, millets etc., are good sources of fiber.

• Include healthy fats from nuts and seeds.

• Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.

• Limit intake of carbonated beverages and alcohol.

• Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

• Minimum of 8 glasses of water should be consumed to keep yourself hydrated.

• Have your last meal at least 2-3 hours before Bed time. 

• Try to follow a good sleep regimen term of both quantity and quality. 

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment   

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician. 

Hope we have answered your query.

Wishing you a great day ahead.

Dear Jesila,

Thank you for your question.

Dietary modification is an essential component of a weight management program, it is necessary to eat regular meals with portion control to achieve and sustain ideal weight. 

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. 

With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results. 

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance. 

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).

• This target is a healthy& sustainable way of reducing and then maintaining the weight loss. 

• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels. 

• These apps will also help you to track your hydration & sleep patterns which also impact your weight.

• Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

• WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health. 

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

According to your mentioned Height & weight your BMI is 31.6kg/m2 which is under the Obese BMI range as per WHO classification. 

General Dietary Guidelines for weight loss that can be considered:

• Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).

• Do not skip your meals. Have small quantity of meals at regular intervals. 

• Choose healthy snacking options in between your meals.

• Studies have shown that some foods can help improve metabolism, they include, cinnamon, green coffee, broccoli, nuts etc.

• Gut microbiota helps regulate metabolism and energy balance, consume banana, garlic, yogurt, buttermilk etc., which are good sources of probiotics and prebiotics to maintain healthy gut.

• Monitor your portion size.

• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.

• Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, nuts & seeds etc., are a good source of fiber.

• Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.

• Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.

• Carbonated and alcoholic beverages to be limited or preferably avoided.

• Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

• Minimum of 8 glasses of water should be consumed to keep yourself hydrated.

• Have your last meal at least 2-3 hours before Bed time. 

• Try to follow a good sleep regimen in terms of both quantity and quality. 
  
  

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment 

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician. 

Hope we have answered your query.

Wishing you a great day ahead.