Regular abdominal exercises help fight zonal deposition of fat

I am 21 years old, 5-ft-6 and weigh 68 kg. Am I overweight? If yes, by how much? I used to be in good shape, but in the past five to six months I have put on about 10 kg. I want to get rid of the extra fat, which has resulted in a tummy. I love swimming and have access to a swimming pool and gym, six days a week. Could you please suggest a workout regimen and a diet chart to help get me back in shape? I am vegetarian.

Name withheld

I assume you are a male, which makes you overweight by five-eight kg. You should swim 30 minutes a day and regularly work out in the gym, alternating between weights and cardio. Do abdominal exercises regularly. Here is a sample diet chart for you:

Breakfast: Brown bread, 1 slice; double-toned milk, 1 cup
Midmorning: An apple
Lunch: 1 cup rice; vegetables, 1 bowl; salad, 1 bowl, paneer, 4 pieces
Afternoon: 1 cup milk
Evening: 2 protein biscuits
Dinner: 2 rotis; 1 bowl dal with vegetables; salad, 1 bowl.

I am a 22-year-old girl and am 5-ft-3. I weigh 57 kg. My abs and thighs have accumulated fat. I work out and even go for morning walks, though not regularly. I had liver and appendix problems in October 2006, which needed to be operated but owing to my low haemoglobin, doctors advised me to remain on a diet and be careful. Now I have no more problems, but I can’t go to a gym to get rid of my bulges as this may give rise to pain in my appendix.

Rashmi Goyal

First, if your haemoglobin is okay, please have your appendix operation. Do not delay, because you won’t be able to do any exercises till you get this done. Try to walk for 30 minutes, if it doesn’t cause any pain. Here is a sample diet chart that should help get you back in shape:

Early morning: Lukewarm water 2 glasses (no sugar, no honey)
Breakfast: Suji upma with lots of vegetables, 1 bowl; milk, 1 cup
Midmorning: Coconut water, 1 glass
Lunch: Rotis, 2; vegetables, 1 bowl, salad, 1 bowl, fish, 1 piece
Afternoon: Fruit salad, 1 bowl
Dinner: Brown bread, 2 slices; chicken soup with vegetables and 2 pieces of chicken, 1 bowl; milk, 1 cup.

I’m a 32-year-old working woman, am 5-ft-2 and weigh 60 kg. I have lumbar spondylitis. I do physiotherapy for around 20 minutes every morning. I feel I am overweight. Could you please suggest some other exercises and a diet chart for me?

Rina Roy

You need to lose around six-eight kg. Since you have lumbar spondylitis your exercise regimen will be restricted. Please go for regular walks for about 30 minutes and then increase it to 45 minutes if there is no discomfort. Here is a sample diet chart for you:

Breakfast: Wheat flakes, 2 tbsp; double-toned milk, 1 cup
Midmorning: Ripe papaya, 1 bowl
Lunch: Rice, 1 bowl; vegetables, 1 bowl, salad, 1 bowl; fish, 1 piece
Afternoon: Guava, 1
Dinner: Rotis stuffed with dal, 2; vegetables, 1 bowl; chicken, 2 pieces.

I am 27 years old, 5-ft-4 and weigh 50 kg. I stay as a paying guest so my diet is not balanced. As a result, I have developed a tummy. I walk regularly. Please suggest a diet that can be followed despite being away from home.

Nitish Sharma

You do not need to lose weight. Your problem is zonal deposition of fat. Continue your walking. Here is a sample diet chart:

Breakfast: Brown bread, 1 slice; double-toned milk, 1 cup; egg, 1
Midmorning: An apple
Lunch: Vegetable sandwich, 2 (no butter); guava, 1
Afternoon: Coconut water, 1 glass
Evening: 2 protein biscuits
Dinner: Rotis, 2; dal, 1 bowl; vegetables, 1 bowl; fish, 1 piece.

It is very important for you to start abdominal exercises. Please do crunches and sit-ups for at least 15 minutes a day.