Weight gain due to long working hours. What should I do? (Diet query of the day)

Nutritionist Neha Chandna provides tips and a diet plan for this query.

By: Neha Chandna | | Updated: March 4, 2014 3:29 pm

Q: Dear dietician, I am a 46-year-old working, unmarried lady. I have a sitting job and long working hours from 10 am to 8 pm. Lately, I have been having irregular periods. I have put on weight especially on my waistline and the hip area. Please suggest a suitable diet plan so that I can reduce my waistline. Also Read - Want to delay your menopause? Have sex more often

Answered by nutritionist Neha Chandna Also Read - Menopause Diet: Foods that can help relieve your symptoms

As you age, your metabolism decreases leading to weight gain. Since you have a sitting job and being a woman, you are prone to put on weight near the stomach and hip areas as a woman is genetically designed to have a pear-shaped body. Also, you might be close to menopause due to which you have irregular periods. Also Read - Simple blood test will tell you if you are approaching menopause

I advise you to join a gym and alternate between weight training and cardio to help build muscle mass and burn fat. Along with this, you need to eat a balanced diet with lots of fibre, greens, veggies, nuts, salads, curd, etc. (Read: 10 awesome fitness workouts for the perfect you!)

Here is a diet plan for you:

Have a healthy breakfast to keep you going for the morning. Include items like oats porridge/ oats upma/ idli/ dosa.

Between breakfast and lunch, have a fruit and a handful of nuts.

In lunch, eat a portion of salad, a jowar/ragi chapatti with veggies, dal and a glass of buttermilk (chhaas).

Keep your dinner light. You can have soup, salad, veggies/grilled chicken or fish. Avoid eating rotis or rice at night.

Along with this, drink two-three cups of green tea every day and sleep well. (Read: Drink green tea for weight loss and to keep heart disease at bay)

You may also like to read:

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Published : October 1, 2013 10:55 am | Updated:March 4, 2014 3:29 pm

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