Healthy Habits

Need A Diet Plan
Q: I am a 17-year-old girl with weight 80kg and height 5 feet 6 inches. I gain weight very easily even though I don't eat a lot. I have a problem with my ovaries for which my consultant has prescribed me Glucophage and Dian. I have been taking these two medicines for almost two months but my weight hasn't reduced yet. Moreover, diabetes runs in my family. Can you please suggest a diet plan for me? Saman
A: You need to reduce about 25kg to be in shape. The problem you have mentioned may be hormonal, it is called polycystic ovarian syndrome, in which a person gains a lot of weight. Glucophage or metformin is usually prescribed for menstrual irregularities and increased serum insulin levels. These medicines not only control hunger but also keep serum insulin levels in control. You have not seen any results of the medicine because you have just started out the course. I am sure with the passage of time all your problems will be solved. Weight loss will have a remarkable effect on your condition and you will start improving. Cut down on your carbs including junk food, sweets and chocolates. Decrease your portion sizes, keep visiting your dietician and get your serum insulin levels checked regularly.

Polycystic Ovarian Syndrome
Q: I am a 21-year-old girl with weight 55kg and height 4 feet and 11 inches. I have been suffering from polycystic ovarian syndrome since the last six months and have been taking Glucophage for that. I walk for an hour everyday but I have still lost 7kg in just over five months. I am really depressed, can you please tell me how can I lose 10kg? Sumaiya Hyderabad
A: According to your details you need to reduce at least 5kg. Polycystic ovarian syndrome is hereditary and in it a person gains a lot of weight even if she is limiting her diet. It is the most common disorder of premenopausal women and is the leading cause of infertility. Many women suffer from this disorder. Majority of PCOS's patients are insulin resistant, obese and at a very high risk of developing diabetes 2. The pelvic ultrasound is a major diagnostic tool. This is also popularly known as diabetes of bearded women. To cope up with it you need to consult a dietician who can thoroughly examine you before beginning your treatment. You need to follow a strict diet plan and increase your physical activity. Try to take smaller meals instead of a single large meal and walk for 35 minutes five times in a week.

K-Challenge
Q: I am a 21-year-old girl and my height is 5,5 with weight 65kg. I want to lose weight as I am getting married in 4 months. Kindly suggest a diet plan for me. I have heard about the K-challenge and that it helps to reduce 2kg in just two weeks. Is it safe to use it? Moreover, I have menstrual problems and my stomach has been bulging because of it. I also want to increase my height can you please help me in solving all these problems. Madeeha
A: In your case you have to reduce 10kg in four months which is feasible if you lose 3kg per month. For the irregularities in your menstrual cycle I would advise you to immediately consult a gynaecologist for it. Irregular menstrual cycles can make you feel very bloated and start gaining lot of weight. Regarding your height, if your menstrual cycles have started then it is impossible to increase your height now. The height of girls only increases till the age of 15 or 16 whereas the height of a boy can increase up till the age of 19. When you will lose your excess weight you will automatically look taller. You have also asked about the K challenge, I really don't know about it and I would never advice you to go for any shortcuts. There are no shortcuts for weight reduction. All medicines and products which offer guaranteed weight reduction contain carcinogenic agents and have lot of side effects.

Weight Loss Plan
Q: I am a17-year-old girl with weight 65kg and height 5 feet and 2 inches. Please tell me how can I lose weight? Anonymous
A: You need to reduce about 12kgs. To follow a healthy food plan is only half of the weight loss equation. You have to move to lose. Numerous studies have shown that exercise helps promote weight loss and weight maintenance by reviving up your metabolism i.e. simply burning more calories. It relieves stress and can even improve your state of mind so that you are motivated to make smart food choices during the day. But please don't set your heart on a barbie doll figure, aim for a realistic weight loss goal by understanding that genetics play a key role in body make up. Learn to love the body you have and focus on making it healthy not necessarily perfect. Continue with a well balanced diet. Just weigh your self once a week. Continue with your regular exercise programme. Exercise allows you to eat more food because it burns mega calories and keeps you tight and toned.

Tea And Coffee
Q: I just want to know about the benefits and side effects of tea and coffee apart from the fact that these two facilitate mental alertness and speed up the metabolic rate. I have also heard that tea affects the whiteness of skin. Is it true? Tariq Barlas, Lahore
A: There are lot of side effects of tea and coffee but its just that we are so used to taking them regularly that we cannot live without consuming them. Tea and coffee both include caffeine which is a diuretic. A diuretic makes you pass lot of urine and so makes you feel dehydrated. Another thing dangerous about tea is that it includes a substance called tannins. These interfere with the absorption of iron and if your consumption is more then the iron absorption rate is decreased, thereby making you anaemic. Being anaemic means having a pale complexion, feeling weak and lethargic. The children who have higher intake of tea could suffer from anaemia. It is better to use green tea instead of black tea. Green tea has polyphenols and is anti carcinogenic. Those women whose consumption of caffeine in tea and coffee is a lot get their face wrinkled very early due to the diuresis caused by caffeine.

Hypothyroid Patient
Q: I am a 46-year-old lady and I have had hypothyroid for the last two years because of which I have been constantly gaining weight. I take thyroxin tablets for my thyroid problem. I work out daily for about two hours but there has been no weight loss. My diet is normal and not rich in fats. I also have severe hair loss and pigmentation on my face. Please help me in reducing weight and stopping the hair loss. Hina Malik
A: Being a hypothyroid you have to take medicines. You are on thyroxine which is the most appropriate medicine given to hypothyroid patients. Get your T3, T4 and TSH levels checked regularly and show them to your physician. The dose of this drug varies with levels of hormones in your body. Hypothyroid patients gain lot of weight and you only reduce a little or even no weight after the start of thyroxine. You will have to be very strict about your caloric intake and should have a lot of physical activity in your life. You have not mentioned your weight otherwise I would have given you a target. But even after lot of effort, you will either lose a little or even no weight after medicine, caloric control and an increase in physical activity. But what is important is that you will not gain more. If you leave the above three mentioned factors then you will start gaining weight. For hair loss take a protein rich diet. Massage your hair with olive oil twice a week and wash your hair with a baby shampoo. The most common signs and symptoms of hypothyroidism include weight gain, fatigue, lack of energy, slow heart rate, low blood pressure, hair loss and dry skin. If the iodine content in your diet is marginal or low, borderline hypothyroidism may produce symptoms of fatigue, lassitude and poor concentration. Replenishing thyroid stores of iodine can be beneficial.