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.
Answered by nutritionist Neha Chandna
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.
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)
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