When it comes to health and fitness, all of us have queries in our minds. What better way to get them solved than by the experts at TDON.
There is no shortcut to weight loss and nothing can substitute a balanced diet and regular exercise. Try regular jogging or brisk walking initially for 30 minutes and then increase gradually. Jogging helps to lose weight in the hip and thigh region. Join a gym to get regular workout. Swimming is a wonderful option that exercises all groups of muscles and tones up the body well. Healthy eating is equally important. Say no to oily, fried and unhealthy junk food like pizzas and burgers. Balance carbohydrates. Do not eat excess of sugar or rice. Eat a lot of vegetables and fruits. Small frequent meals will do the magic. Do not skip meals, fast or go on fad diets. They can affect health adversely. Following these few things will give you well-sculpted body.
An exercise of at least 30-60 minutes daily is recommended for good health. This will help you to lose weight and lowers the risk of obesity, high blood pressure, diabetes, and other diseases. Start with a duration of 10 minutes if you haven't exercised before. Divide the workouts into sessions if you can't exercise at a stretch. Try walking for 20 minutes in the morning, then do some work like mopping floor or washing clothes and join an aerobics class for 30 minutes in the evening. Alternatively, go for a morning walk for 30 minutes and do some exercises at home like stretching, skipping sit-ups, and push-ups.
Caffeine may slightly boost weight loss or prevent weight gain, but there's no sound evidence that increased caffeine consumption results in significant or permanent weight loss. It is said that it acts on weight through appetite suppression and calorie burning. But as this has no scientific evidence; it is not a remedy for weight gain.
Yes, chewing tobacco affects the Atkins diet. Also consider the risk of tongue, mouth, throat, esophageal or stomach cancer, in comparison to that caloric value is negligible.
Yes, it?s true keeping body hydrated keep you healthy. Drinking 1.5liter (7-8 glass) per day is help you to burn extra calories, low sodium intake, eliminate toxic product from body and boost body metabolism; which ultimately result in reduce weight. But with this healthy balanced diet and regular exercise is essential to get faster result. Be cautious that excessive drinking of water can cause low sodium level in blood and put excessive load on kidney; so always stay in limit. Thank you.
11-year old required diet plan to gain weight is- 1. Keep your meals small and nutritious and eat more often; have high-calorie, nutritious snacks handy; eat your favorite foods whenever you want them. 2. Take more milk product like paneer, butter, ghee, yogurt, it will add required fat your diet. 3 Take high protein diet meat, egg, tofu, legumes etc. 3. Take fresh fruits like banana, grapes, chickoo, anjir(fig), sitafal (custard apple), muskmelon help to weight gain 4. One bowl sweet curd daily in lunch~ it will add required calcium in your diet 5. Glass of milk add with badam, kesar, pistachio at night 6. Drink more water 7. Take one fresh fruit juice daily 8. Start exercise, 25 suryanamaskar daily, join sport activity like swimming, jogging, cycling which improve your appetite. Your aim is to get extra calories while getting the nutrients the body needs. If your 11-year-old keeps the calories going in at a faster rate than they are being burned, then weight gain should result. Thank you.
Being steady in diet and exercise without making any hasty step is the best and long-lasting solution for weight reduction. Once you decide to reduce your weight start with the diet plan and make a schedule and follow it, target should be reducing 1 to 2 kg per week. Here are few tips which can work if followed regularly: Stop alcohol an smoking, eat more or fresh fruits and salads before meal as it satisfy your first urge of hunger and eventually you will eat less, have 1 glass luke warm water added with 1 tbsp honey and 1 tsp lemon juice as warm water helps to reduce fat and honey is an anti-oxidant which reduces fat, replace sugar with honey, include more protein in your diet like pulses, egg whites, skimmed milk and fat less curd.
The daily protein requirement is approximately 1 gram per kilogram of body weight. Most foods of a vegetarian origin may not contain adequate protein and not all the available protein can be absorbed by the body. However, it is still possible to vegetarians to fulfill their daily protein needs. Cheese, tofu, beans, milk & milk products. A simple rule of thumb can be to include at least 1 form of protein in every meal.
With an arthritic hip you can do moderate walking or gym exercise under specialist's guidance. You can do more with your diet to reduce your weight. Choose your food before you try to eat. Be selective understanding calorie intake. Eat less carbs and eat more vegetables, fruits, and protein. In between two meals eat salad, fruits, oats, whole wheat biscuits etc. Have egg, meat, chicken, soy, skimmed milk, buttermilk more in diet. Restrict banana, rice, potato, junk, cold drinks, sweet dishes, alcohol, smoking.
To gain weight and height you need proper management of your day. Kindly follow your healthy diet and avoid spices and junk foods. Take meals at particular intervals for 4 to 6 times in a day. Take starchy vegetables like potatoes, peas, corns, carrots, winter squash, beets. Take milk products and egg whites as a source of protein. Drinks like proteins shakes, fruit juices are important as a part of diet. Dense fruits like bananas, pears, apples, pineapple, dried fruit are good for muscles and bones. You can also have vegetable soups. Regular stretching exercises with other physical exercises like jogging, jumping, swimming are helpful. Take expert?s guidance for this. Avoid smoking and drinking. Maintain your posture to maintain shape of your spine. Sleep releases growth hormones form brain, important for height. Have a good night sleep for at least 8- 9 hours a day. Keep patience as this may take some time. Take care.
You need to modify your diet as you advance with your age. As aging affect many normal functioning in your body, one should be cautious while choosing proper diet as he gets older. Here we are listing some important diet changes to keep your system normal and to maintain a quality of life: 1. Increase amount of green vegetables, vegetables, salad, and fruits. Try to eat these as many times as you can. 2. Increase high fiber food to keep good digestion. These include whole grain foods, oatmeal, brown bread, brown rice, fresh raw fruits, etc. 3. Try to have low fat, low sugar and low sodium diet. 4. Take high protein food in diet. Like fish, soy products, nuts, low fat dairy products, poultry food, eggs, etc. 5. Drink plenty of water to keep yourself well hydrated. 6. Limit or eliminate fast food, junk food, alcohol, smoking, stimulants from your diet. Along with good diet, it is also necessary that you keep yourself physically active to be in good shape.
Reducing weight is not difficult unless you understand two things: make change in diet and follow consistency. Do not focus to reduce your diet but focus on quality of diet. Once you decide to reduce your weight start with the diet plan and make a schedule and follow it, target should be reducing 1 to 2 kg per week. Here are few tips which can work if followed regularly: Stop alcohol and smoking, eat more of fresh fruits and salads before meal as it satisfy your first urge of hunger and eventually you will eat less, have 1 glass Luke warm water added with 1 tbsp honey and 1 tsp lemon juice as warm water helps to reduce fat and honey is an antioxidant which reduces fat, replace sugar with honey, include more protein in your diet like pulses, egg whites, skimmed milk and fat less curd. Exercise regularly as without burning your calories you cannot lose weight. Always keep your stomach 30 % empty, prefer 5 small frequent meals instead of 3 full meals. Chew more and eat less as it is said you should always drink food and eat water (make food to liquid first by chewing properly and gargling water to prevent teeth problems).
Here are some lifestyle and dietary changes to keep your blood pressure under control: 1. Do regular moderate exercise daily for 30-40 minutes. Like brisk walk, jogging, swimming, dancing, aerobics etc. 2. Maintain your weight in healthy range as being overweight can increase blood pressure further and cholesterol levels too. 3. Have oil restricted diet to control cholesterol levels. only 2 tsp daily. 4. Also salt restriction is mandatory in patients with blood pressure. 5. Raw garlic is well known for limiting cholesterol in blood. Have 2-3 cloves daily. 6. Avoid diet increasing unnecessary fat in your blood vessels, which narrows them, and cause raised blood pressure. For this, avoid junk food, fatty food, outside food, fried things like chips, ice-cream, pastries. Limited consumption is allowed if you cannot avoid. 7. Give emphasis on adding vegetables and fruits to your diet. These will boost potassium levels in you, to reduce the effect of sodium on blood pressure. 8. Reduce intake of caffeinated drinks in diet. 9. Practice relaxation techniques daily. Like Yoga poses, pranayam, meditation, to keep your stress under control and make you happier. 10. Last but not the least, monitor your blood pressure at regular intervals.
Weight gain depends upon your diet and exercise pattern. Include calorie and protein rich foods in your diet esp. eggs, non-veg, milk and milk products, nuts, ghee, pulses etc. Every morning have a glass of milk with honey and 2 bananas. Consume a handful of mixed nuts every day. Weight gain should be healthy and hence you should limit your intake of junk food. Join a gym and practice weight training under supervision. If not, then practice any form of exercise for 60 minutes daily. At this age, you may not be able to influence your weight much. Your focus should remain on staying fit and healthy.
Following a well-balanced, nutritious diet and a good exercise routine will help you to gain weight healthily. Following are some general guidelines to help you gain weight: Instead of three large meals have 5-7 small meals. Include protein rich foods such as eggs, fish, chicken, nuts, milk and milk products in your diet. Take plenty of fruits and green leafy vegetables. Stay away from processed food, deep fried and junk foods. Consume adequate quantity of water throughout the day. With good eating plan it is also necessary that you follow a good exercise routine. Involve weight training as well as cardio exercise in your daily routine. If all these do not help you than consult a registered nutritionist to help you formulate an eating plan as per your needs.
It is important to change your diet accordingly to prevent further complications caused by the underlying disease. Consume more whole grains, fruit, green leafy vegetables and fish. Reduce your intake of processed food, deep fried food, red meat, foods rich in saturated fat. Stop smoking and drinking alcohol which are aggravating factors.
Weight loss is gradual & time-consuming process. Sudden weight loss will cause general weakness, fatigue, lack of concentration etc. so go step by step- 1) proper diet - In morning drink 1 glass of full warm water or you can add 1 teaspoon honey in warm water which will help to reduce weight early. 2. Take breakfast properly don?t skip it. Avoid any junk food like sandwich, burger, samosa etc. Kick-start your day with a protein-rich breakfast as high-protein food like eggs, beans, nuts, lean meats augment metabolism, which in turn will help in burning fat. 3. Don?t take three large meal, eat small quantity. Before 1? hour taking lunch take vegetable soups so will get early stomach full feelings. 4. Dinner must be half of your lunch. If you are non-vegetarian avoid extra spices, curry, oil. Try to maintain the diet pattern morning breakfast-lunch-evening breakfast-early dinner on same time daily as much as you can. Follow this diet chart which will help to early weight reduction. Do regular exercise take 1/2 hour regular morning walk & at least 25 suryanamaskar daily, join sports like swimming, jogging, cycling which will definitely reduce your weight and give proper shape to your body. So, give your best.
Weight is largely determined by genetics and lifestyle. Weight gain depends upon your diet and exercise pattern. Include calorie and protein rich foods in your diet esp. eggs, non-veg, milk and milk products, nuts, pulses etc. Every morning have a glass of milk with honey and 2 bananas. Have plenty of healthy food and water. Consume a handful of mixed nuts every day. Weight gain should be healthy and hence you should limit your intake of junk food. Join a gym and practice weight training under supervision. You should start seeing some difference within 3 months.
The vegetarian diet is also rich in proteins that your body need. The nuts, beans, soy, pulses and seeds are full of proteins. Dairy products like yogurt, cheese, milk and paneer are rich source of first class proteins.
Following are some general guidelines to help you gain weight: Instead of three large meals have 5-7 small meals. Include protein rich foods such as eggs, chicken, fish, milk and milk products in your routine meals. Have plenty of fruits and green veggies. Stay away from deep fried and processed foods. Consume handful of nuts for healthy fats. Follow an exercise routine which includes weight training as well as cardio exercise. If these doesn't help consult a registered nutritionist to formulate an eating plan as per your needs.
Just like losing weight is a process and requires time, same is true with weight gain. There is no fast way to gain weight. A healthy eating plan and regular exercise routine will make sure that you gain weight in a healthy way. Consult a dietitian to help you formulate a diet plan as per your needs. Following are some general guidelines: Have 5-7 small meals throughout the day instead of three large meals. Include protein rich foods such as eggs, chicken, fish, milk and milk products. Stay away from deep fried and highly processed foods. Follow an exercise routine that includes weight training as well as cardio exercise.
Gaining weight is a process and requires a healthy eating plan and regular weight training exercise routine. Some of the general guidelines to help you gain weight are: Instead of 3 large meals have 5-7 small meals. Include plenty of fruits and green leafy vegetables. Include protein rich foods such as eggs, chicken, fish, paneer, curd, milk, cheese, etc., in your regular meals. Stay away from deep fried and junk foods. Instead opt for whole grains, nuts and seeds. Follow an exercise plan which is a combination of both weight training as well as cardio exercise. Consulting a nutritionist will help you in formulating a diet plan as per your needs.
Just like losing weight is a process similarly gaining weight is also a process. A healthy eating plan and regular exercise will help you to gain weight in a healthy way. If you have a habit of taking three large meals in a day change it to having 5-7 small meals in a day. Include protein rich foods like egg, paneer, chicken, fish, pulses, cheese, milk, curd, etc. regularly in your meals. Avoid deep fried and fast foods. They are full of unhealthy fats. Instead opt for whole grains and healthy sources of fats such as nuts and seeds. Complement your eating plan with good exercise schedule. Include both weight training as well as cardio exercises.
Weight gain depends upon your genetics, diet and exercise pattern. There is no magical way to induce fast weight gain. Similarly, all kinds of medicinal products come with side effects. Weight gain is a gradual process and you have to be prepared to work hard consistently. Include calorie and protein rich foods in your diet esp. eggs, non-veg, milk and milk products, nuts, ghee, pulses etc. Every morning have a glass of milk with honey and 2 bananas. Have plenty of healthy food and water. Consume a handful of mixed nuts every day. Weight gain should be healthy and hence you should limit your intake of junk food. Join a gym and practice weight training under supervision.
To make a proper vegetarian diet chart more details are required such as your age, gender, height, current weight and physical activity level. Following is a general vegetarian diet chart to gain weight: Meal 1-8 am: Whole wheat bread and paneer sandwich and 1 cup milk. Meal 2-11 am: 1 Banana. Meal 3-2 pm: Roti, sabzi and curd. Meal 4- 5 pm: Handful of roasted nuts and 1 cup milk. Meal 5- 8 pm: Roti, Sabzi and dal or Rice, Sabzi and dal.
Healthy eating plan and regular exercise regime is the only process that can help you stop your weight gain and make you healthier. Some of the general guidelines are replace refined and processed food with whole grains. Include plenty of fruits, green veggies and salads in your daily meal. Avoid junk food and deep-fried food. Instead of three large meals have 4-6 small meals. Complement for healthy eating plan with exercise schedule which includes weight training as well as cardio exercises. If it is difficult for you to plan your own diet than consult a registered nutritionist to help you formulate one as per your needs.
Hello! Diet is one of the important factor when you want to achieve normal blood pressure. Though when alone, it cannot prevent being having hypertension, proper diet can control blood pressure in normal range, can prevent from complications related to high BP and can help to maintain good quality of life. Diet alone is not as effective as when it is associated with lifestyle changes. A special type of diet designed to reduce blood pressure is called as DASH diet, which stands for Dietary Approaches to Stop Hypertension. This can work very beneficially if followed strictly. DASH diet mainly aims to limit sodium intake in diet and to encourage other food that help to reduce blood pressure, like potassium, magnesium, calcium rich food. If followed for long time, it can help to reduce your blood pressure by considerable number of points.
Acidity is related with digestion directly. Keeping long intervals between meals can cause for acidity. Have small but regular meals. Excessive smoking and drinking will increase acidity, so cut down. Skip aerated drinks and caffeine. Start your day with a glass of lukewarm water every day. Drink a glass of cold milk - everyday. Watermelon juice is great for relieving acidity. Boil some mint leaves in water and have a glass of this after meals. Jaggery, lemon, banana, almonds and yogurt are all known to give you instant relief from acidity. Ginger aids in digestion so use it in your food. Have vegetables like drumsticks, beans, pumpkin, cabbage, carrot and spring onions. Get plenty of sleep and cut out excessive stress from your life.
Yes, you can have fresh fruits without any added sugar. Fruits are a rich source of vitamins, antioxidants, minerals and fibers. But since fruits contain carbohydrate you should consider it in your total daily carbohydrate intake. Do not have fruit immediately after a meal. Rather have them for breakfast or as an in between snack. Following are few examples of common fruits which can be consumed freely: apple, banana, all berries, dates, grape fruit, grapes, kiwi, orange, papaya, peaches, pineapple, plums, watermelons. Some fruits must be had in restricted amounts: chickoo, mangoes, figs, custard apples etc.
Not necessary. Requirement of food depends on many factors like physical activity, basal metabolic rate, health condition etc. Teenagers have an extremely high metabolism, activity level and are still growing. It's possible that a small female teen with low activity level would need fewer calories than an older, active male, but generally teens need more calories than older adults.
Exercise is definitely important for weight loss, but far more important is a healthy diet. Case in point: a single piece of sweet (Gulab Jamun) will give you 200 calories. To burn the same, you must exercise for an hour! It?s much easier to avoid offending foods rather than burning off a truckload. Alter your diet. Eat something healthy and filling every 3 hours rather than 3 full meals. Do not starve yourself, it leads to bingeing later. Have a healthy breakfast daily without fail. It helps in kick starting your metabolism. Cut out all junk food, fried food, sweets, ghee etc. from your diet. Include plenty of fruits, vegetables and whole grains. Consume healthy fats like nuts, olive oil etc. Add sprouts and salads in lunch and dinner. Switch to green tea twice daily. Drink plenty of fluids. Never eat to full capacity. Have your dinner at least 2 hours before bedtime. Continue with your exercising. If your exercise is yielding no result, choose some other form of exercise. Brisk walking is a good option. Your aim should be to reduce 1/2 to 1 kg per week.
It is good that you are exercising regularly, but it is not the only measure to control weight. Weight loss needs combined efforts in all aspects. Kindly pay attention to your food habits too. Have a full healthy breakfast, a moderate lunch and a light dinner. The dinner should contain high fiber and protein which satisfies your appetite with minimum intake of calories. Include a variety of fruits and vegetables in your meals. Do not have any juices, colas, ice creams, chips, candy etc. Avoid smoking and drinking. Take warm water in between your meals. It helps in boosting metabolism and avoids constipation. Change the type or intensity of your exercise. Consultation with a dietitian may be helpful.
Weight gain requires eating calorie and nutrient rich foods. If you want to gain weight, develop your appetite. Take a small walk before your meals. Avoid drinking water before meals so you don't feel fuller soon. Have a diet rich in protein as they are building blocks of the body. Have plenty of fruits, green leafy vegetables, starchy foods like potatoes, rice so that you get enough of carbs, nutrient and vitamins. Add nuts and dairy products in regular meals. They are the good source of fats. Try to eat 6 times in a day. keep yourself well hydrated. Complement all this with a good exercise plan involving both cardio and weight lifting session if your aim is to develop a chiseled physique. Lastly, if you feel even after taking efforts you don't see the desired result do consider consulting a doctor to rule out any medical cause for not gaining weight.
Dietitians are experts in food and nutrition. This branch is known as dietetics. They advise people on what to eat to lead a healthy lifestyle or achieve a specific health-related goal.
A balanced meal is one that contains adequate amount of all the necessary nutrients required for the healthy growth and activity of the body.
There are many options for healthy foods over junk foods. Having multi-grain breads, sprouts, low fat dairy items like skimmed milk, home-made curd and fruits will give you a good amount of nutrition. Healthy and nutritious foods contain black beans, kale, pumpkins, apples, blueberries, bananas, broccoli, spinach, sweet potatoes, kidney beans, lentils, beats, sprouts, tomatoes. Whole wheat bread or brown bread is also healthy than white bread. Flax seeds are also included in healthy diet. Fat free milk and fat free yoghurt are also good food options. Usually all green vegetables and fruits are good for health assuming their vitamins and nutritional value.
You need not obsess over counting calories. It can be quite cumbersome. Instead use the common-sense approach. Whole grains, vegetables and fruit should form the core of her diet. Add to it some protein, nuts, healthy oils and dairy products (low fat). Restrict the intake of white bread, deep fried items, sweets, juices, colas, chips and ice-creams. Give her healthier desserts like frozen yogurt, sorbet and fruit. Encourage her to play sports. Do not be overbearing and let her enjoy all kinds of food in moderation. Teach her the importance of a healthy lifestyle. Good luck!
The diabetes can be kept in control by doing some simple exercises like brisk walking, cycling or swimming for about 30-45 min a day. Along with exercise, it is important to regulate the diet if you are overweight. You must decrease your weight in order to avoid the diabetes, because obesity is one of the most important risk factors for diabetes. Diet for diabetic patient includes low carbohydrates and more proteins and fibers. Whole grains, oats, gram flour, millets and other high fiber foods should be included in the meals. Peas, beans, broccoli and green leafy vegetables should be included in diet. Also, pulses with husk and sprouts are a healthy option and should form a part of the diet. Mangoes, bananas and grapes contain high sugar, so must be avoided.
A balanced diet should be enough to provide the iodine, selenium, iron and vitamin A required for healthy hormone production. Include few foods in your diet to increase your selenium intake because, selenium maintains the thyroid hormone production; mushrooms, garlic, onions, eggs, beef liver, shellfish, wheat germ, sunflower seeds and sesame seeds. Avoid the goitrogenic foods like green cruciferous vegetables like bok choy, broccoli, cauliflower, brussels sprouts, collard greens, kale, spinach, rutabagas and mustard greens. Have plenty of fruits like pears, peaches and strawberries. Other goitrogenic foods include almonds, peanuts, soybeans, sweet potatoes, radishes, cassava, pine nuts and turnips. Avoid polyunsaturated fats, refined sugar and starch. Go for exercise daily for about 30-45 min. Stay active, avoid sedentary lifestyle.
There are 2 ground rules for a patient of Hepatitis A: eating only home-cooked food and drinking only boiled or mineral water. Make sure that everything that you consume has been thoroughly cleaned and washed especially fruit and green leafy vegetables. Avoid all kinds of animal-derived food such as eggs, meat, fish etc. Alcohol is completely restricted as the liver is already in a weakened state. Caffeine, colas, chocolate, fruit juices, artificial sweeteners, and dairy should be avoided. A diet rich in protein, homemade soups and fruits should be had until complete recovery ensues.
When it comes to losing weight, a good well-balanced diet and regular exercise schedule always give results. You must make sure that your diet is planned in such a way that your daily calorie intake is less than your calorie expenditure. Also, your exercise plan should be a combination of both weight training and cardio exercise to give you maximum benefit. There is no harm in getting your hormones levels checked since you have excess fat over the chest area.
I hope the weight loss is the result of well-balanced diet and regular exercise schedule. If yes, then continue your routine in the same way as you did to lose 20 lbs and you will be able keep the weight off. However, if it is not due to healthy eating and regular exercise than it is necessary that you get yourself evaluated to know the cause.
You can give all the non-dairy sources of protein and calcium. Foods that are rich in protein are eggs, chicken, fish, legumes, pulses, beans, nuts, soy milk, etc. Foods that are rich in calcium are ragi, soy milk, sesame seeds, tofu, spinach and other green leafy vegetables, etc.
Weight gain depends upon your diet and exercise pattern. Include calorie and protein-rich foods in your diet such as eggs, chicken, fish, milk and milk products, nuts, pulses etc. Every morning have a glass of milk with honey and 2 bananas. Consume a handful of mixed nuts every day. Weight gain should be healthy and hence you should limit your intake of junk food. Instead of 3 large meals have 5-7 small meals. Join a gym and practice weight training under supervision.
Your weight is very less as per your age and height. Take high protein diet like milk, pulses, cereals, eggs etc. Take moderate fat and carbohydrate. Include weight training exercise in your daily routine. Having less beard and moustache may be familial or low testosterone in the blood. Go for blood testosterone estimation. Nothing to worry about masturbation. Sex weakness and quick ejaculation are psychological. Practice Kegel exercise daily. They are not due to your masturbation habit.
Yes, stress is the major cause for weight gain! People turn to food for comfort whenever they feel stressed and tend to overeat. To make it worse, often we choose junk food. So, one, we eat unnecessarily without being hungry and two, junk food means much more added calories than needed. Over a period, the caloric imbalance leads to weight gain and eventually elevates the risk of diseases such as hypertension, diabetes, and heart disease. Now that you know, choose healthy alternatives like an apple or roasted almonds next time you feel stressed and are tempted to eat! Moreover, try alternate ways like going for a walk or dancing to the tunes of some soothing music. This will not only relieve stress but will give bonus benefit by burning excess calories.
Weight gain depends not on medicines, but on genetics, diet and lifestyle. Get your thyroid levels checked to rule out hyperthyroidism. If either of your parents is skinny, you are bound to be on the thinner side. Indulge in some kind of physical activity daily such as gymming, swimming, jogging, dancing etc. Make sure you eat plenty before and after exercise. Physical activity will give you a toned look. As far as diet is concerned, you should aim to have all kinds of food, but in moderation. Weight gain need not be fat gain. Consume lots of healthy fats such as nuts, peanuts, dairy products etc. Eat frequently. Do not skip breakfast. Weight gain needs persistent efforts for a minimum of 6 months.
I understand that it is difficult to achieve pre-pregnancy body shape after delivering 2 kids. However, it is still possible to maintain a healthy figure. The concept of going on a diet or exercise regimen is extremely flawed. One shouldn't "go" on a diet or exercise program. Instead these things should be made a part of everyday life. If you stop exercising while keeping your calorie intake the same, you are bound to put on weight. Rather choose an exercise form that you can employ all your life such as walking or yoga. Additionally, eating healthy is extremely important. You can indulge in "fattening" or "sinful foods" once in a while if you adopt healthy eating habits overall. Moderation is the key. Also, do not attempt any spot reduction. Your tummy will flatten only when you lose overall body weight. You can bring about this transformation by adopting a healthy lifestyle, permanently.
There are no shortcuts when it comes to losing weight. No matter what medicine you take, without a well-balanced eating plan and regular exercise schedule it is not possible to achieve permanent weight loss. The sooner you realize this the better it is for you.
When it comes to losing weight, good eating plan and regular exercise schedule go hand in hand. It is not possible to achieve a permanent result by substituting one for another. Along with healthy eating, a minimum of 150 mins of exercise in a week can make a huge difference. As far as eating healthy is concerned you can make following changes in your routine. Instead of three large meals, have 5-7 small meals. Replace refined foods with whole grain foods. For example, replacing white bread with brown bread. Include plenty of fresh fruits and green veggies in your meal. Avoid the intake of processed foods, junk foods, and sugary drink. Make sure you're there is some amount of protein-rich food in your breakfast, lunch, and dinner. Foods such as eggs, chicken, fish, milk, cheese, curd, paneer are a good source of proteins.