HappyTummy

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Physical activity

sheetal

1 year ago

hello
I am not doing any physical activities these days, can I loose weight by doing diet only. could you suggest the diet plan ?

Digestive issues Food Physical activity

Happy Tummy Expert

1 year ago

Dear Sheetal, Thank you for the question.

Sustainable weight management requires a holistic appro

Dear Sheetal, Thank you for the question.

Sustainable weight management requires a holistic approach which involves lifestyle management including 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.

Physical activity is essential to maintain ideal body weight by burning excess calories. It is of vital significance for health, weight management, sustaining the ideal weight and overall quality of life.

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 categorize 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 personalized meal plan for specific conditions please contact your Health care professional.

Hope we have answered your query.
Wishing you a great day ahead

Shiva Singh

1 year ago

Myself Shiva, 17 years teenage boy
I am very depressed due to my slim and skinny body.kindly consider me the best diet plan for weight gain and muscle. I waiting for your response

Fibre Intake Nutrition Food Lifestyle Physical activity

Happy Tummy Expert

1 year ago

Dear Shiva Singh, Thank you for the question

Reference ideal body weight for 17-year-old male can

Dear Shiva Singh, Thank you for the question

Reference ideal body weight for 17-year-old male can be considered as 56.5 kg with 170 cm height.

Gaining muscle mass requires specific exercise regimen followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance.
Some of the nutrients that support healthy muscles include protein, calcium, Vitamin D, Magnesium, Vitamin B6 & B12. Some of the food sources rich in these nutrients include milk and milk products, green leafy vegetables, lentils, chickpeas, whole grains, nuts, etc. Include these foods in your daily balanced diet.

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 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.
Hope we have answered your query.
Wishing you a great day ahead

Darshan

1 year ago

How to cutting masala

Fibre Intake Nutrition Digestive issues Food Physical activity Intolerances

Happy Tummy Expert

1 year ago

Dear Darshan

We request you to kindly specify your requirements and/or query so that we can assis

Dear Darshan

We request you to kindly specify your requirements and/or query so that we can assist and help you with appropriate answers/guidance.

Thank you
Wishing you a great day ahead

Riya

1 year ago

I want diet plan for the age 20 year for female

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity

Happy Tummy Expert

1 year ago

Dear Riya, Thank you for the question

Food is an essential component of living healthy. Our body

Dear Riya, Thank you for the question

Food is an essential component of living healthy. Our body requires right proportion of micronutrients and macronutrients for growth and development. A healthy diet is very important for our energy, wellbeing, immunity, etc. One of the key aspects of living a happy healthy life amongst many others is to consume diversified balanced diet consumed in right proportions and in a mindful manner, regularly engage in physical activity and follow a good sleep regimen.
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.

As a general dietary guideline, for an apparently healthy individual with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and Protein intake should ideally be considered as 0.8-1g per kg body weight per day.

Here are few guidelines for healthy balanced diet that can be considered:
-Have a 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.
- Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
-Begin your day with a well-balanced breakfast as it is an important meal of the day.
-Avoid skipping meals. Also, try to avoid fasting and feasting too often.
- Consume small frequent meals, with healthy snacking options.
-Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
-Try to consume more of Whole grains, Multigrains, Millets etc., as they are a good source of fiber.
-Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
-Have your last meal at least 2-3 hours before sleep time.
-Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
-Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
-Try and 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

Shiva Singh

1 year ago

Myself Shiva,17 years old a teenage boy facing skinny body. my body weight is 56kg . kindly help me out to gain weight and muscle to be fit. i have a slim body kindly suggest me the best deit plan

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity

Happy Tummy Expert

1 year ago

Dear Shiva Singh, Thank you for the question

Reference ideal body weight and height for 17-year-

Dear Shiva Singh, Thank you for the question

Reference ideal body weight and height for 17-year-old male can be considered as 56.5 kg and 170 cm.

Gaining muscle mass requires specific exercise regimen followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance.
Some of the nutrients that support healthy muscles include protein, calcium, Vitamin D, Magnesium, Vitamin B6 & B12. Some of the food sources rich in these nutrients include milk and milk products, green leafy vegetables, lentils, chickpeas, whole grains, nuts, etc. Include these foods in your daily balanced diet.

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

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Frequently Asked Questions

Balanced Diet

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Dietary Fibre

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Physical activity

sheetal

Happy Tummy Expert

Shiva Singh

Happy Tummy Expert

Darshan

Happy Tummy Expert

Riya

Happy Tummy Expert

Shiva Singh

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