Height IncreaseQ: I am a 15-year-old girl with height 5 feet and weight 34kg. I want to increase my height. Could you please suggest a good diet plan according to my age that can help me increase my height? Maha Malik
A: The height of a person depends upon several factors including the height of his/her parents. A girl's height can only increase up to the age of 16 years but the height of a boy increases till he is 19 years old. Genetics and good nutrition both play a very important role in growing taller. As you are 15 years old right now, your height may increase a few inches more. Try to hang on monkey bars daily for Two minutes. Develop the habit of swimming as it also helps in increasing height. Make milk and dairy products a daily part of your diet and you should take cheese and yogurt daily at breakfast. Go for three regular meals a day. Don't skip your meals, increase your water intake and cut down on salt and sugar from your diet. Your body releases a growth hormone after the onset of deep sleep so always get a good night's rest.
Ideal WeightQ: I am a 47-year-old lady with weight 70kg. I want to reduce my weight, can you please tell me what will be the ideal weight for me? At present, I am following a diet plan which includes: a whole wheat bread slice with tea at breakfast, 1 roti with vegetables at lunch, fruits as evening snacks, 1 roti with chicken curry at dinner and a cup of milk before sleeping. Do I need to make any additions or changes in this diet plan for better results? Rukhsana
A: You haven't mentioned your height otherwise I would have given you the exact target. But I would suggest you to reduce 10kg to get into proper shape. First of all start doing some exercises regularly as it will make you feel better physically and provide a positive mental outlook that will also help you look younger. You can begin with a 30 minutes walk daily. This will prevent you from osteoporosis, cardiovascular diseases and non-insulin dependant diabetes. You might have a bulging tummy because you are overweight. Genetics of a person play a very major role in his/her body make-up. For you it's advisable to set realistic goals and divide it into weeks. In the first week, try to work out for four days a week and eliminate high fat meals from your diet. The diet plan you have mentioned in the question is perfectly alright. Start drinking plenty of water before taking your meals and have fruits for hunger pangs.
Body Mass IndexQ: I am a 16-year-old girl with weight 47kg and height 5 feet and 3 inches. I want to know about my body mass index. Can you please also suggest some good exercises for increasing my height? Maryam
A: Your BMI is 18.3 which means you are slightly underweight. Try to gain 2-3kg with a balanced diet. Add fresh vegetables and fruits in your diet. Make it a habit to drink a glass of milk twice a day, add one tablespoon honey and a few almonds in it. Refer to the first answer for your query related to increase in height.
Heavy Lower BodyQ: I am a 20-year-old university going girl with weight 55kg and height 5 feet 2 inches. My lower body is really heavy as I mostly sit during studies. How can I shape up my lower body? Also please suggest a diet plan for weight reduction? Sara
A: You just have to reduce 5kg. The lower part of your body is heavier because of your sedentary lifestyle, try to change it. The deposition of fats in the body differs from person to person, some have it in the abdominal region but in your case you have it on the lower part of your body i.e. hips and thighs. For you it would be best to walk for ten minutes after every two hours. Try to eat after every two hours which will increase your metabolism. Have a single toast with tea for breakfast then an apple after two hours and then a plate of salad. For lunch eat chicken tikka with green tea. At 4pm eat chana chaat and at 6pm eat a guava or cucumber. For dinner take brown breads with vegetable bhujia. Have a glass of warm milk before going to bed. Remember to cut down on sugar, salt and oil as much as possible from your diet.
Underweight BrideQ: I am a 27-year-old girl with weight 38kg and height 5 feet 2 inches. I am getting married in two months. I am underweight, could you please give me some tips on how to put on some weight? Fatima
A: I have said it several times whenever I talk about weight gain or weight loss that we always take it 1kg per week. In your case you are just left with two months in which you have to gain around 10kg. Try to gain weight with a balanced diet rather than opting for bingeing on junk food. Take a tablet of fefol vitamins daily in the morning. Have a paratha with omelette at breakfast and a chappati with chicken and one cup of plain yogurt for lunch. Go for rice dishes at dinner. Don't forget to have a glass of milk twice a day. Drink plenty of water throughout the day and have apples and oranges whenever you feel hungry. Join a gym for weight lifting as it would also help you in gaining weight. You can get wonderful results with your weight gain if you make a habit to have a glass of banana shake with sugar before going to bed along with peanuts and almonds. Try to consume homemade food and do not go for bad fats. Good luck and all the best.
Artificial SweetenerQ: I am a 32-year-old woman with weight 57kg and height 5 feet and 1 inch. Please tell me my ideal weight according to my height and age? Is the use of an artificial sweetener, which contains phenylalanine, bad for one's health? Sara Saeed
A: According to the details you have provided, you need to reduce around 5kg. You have mentioned that you have replaced sugar with an artificial sweetener in your diet. I would suggest you to completely cut down on sugar and not replace it with an artificial sweetener, as it will have long term side effects on your health. In the same way many people prefer diet soda drinks over normal ones, which is again not good for their health. Artificial sweeteners create a negative hormonal response as they increase fat storing hormones and increase a craving for sweets, carbohydrates, thus resulting in a lot of weight gain. The best options are always to use lemon or unsweetened teas. Go for green tea which has antioxidants. As far as phenylalanine is concerned it can lead to high blood pressure but that depends on how much quantity you are ingesting per day. Regarding your diet plan, it is always good to inform us about your regular dietary habits so that the right plan can be suggested to you. Start exercising, cut down on junk foods and eliminate sugar from your diet. According to your age you should consume 2000 kcal per day. Start decreasing 100 kcal per day and bring it up to 1500 kcal gradually. This caloric reduction will make you lose weight quickly.
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