Dr. B K Harbhajanka

Don’t worry. You can lose weight easily if you are patient and determined to shed those extra kilos. You just have to alter your daily routine, watch what you eat and be physically active. This requires you to be on your weight loss commitment for quiet long. As soon as you start seeing the results, you will be surprised as well as motivated to go beyond your weight loss and adopt and a lifelong healthy attitude. For a start please follow: 1.Watch what you eat – Are you eating too much junk, drink excessive alcohol and eating too much white food and sugar? Please cut it down to as low as you can from tomorrow. Cut down tea/coffee if you are too addicted to it. It is creating havoc inside your body. 2.Lifestyle – Are you a late sleeper and late riser? You can’t imagine what this schedule of yours is doing to your metabolism. It is degrading your digestive system from inside and your looks from outside. 3.Physically active – If you are a couch potato who loves to watch tv whole day then throw that couch of yours in the street and get yourself a treadmill tomorrow. Yes it is as simple as that. Who is stopping you? You have to be physically active all day long if you want to burn those extra calories. Do daily brisk walk, Pranayam, atleast 20 surayanamaskar everyday to start seeing the results. Take break between office work to walk a little or rather just climb some stairs to get that food you ate in lunch have space and heat to digest and absorb. What’s the harm in using your washroom to do a little middle of the day squats. Do that – No one is watching you. The key is to stay physically active all day long, no matter what. 4.Eat healthy and eat on time: Not only eating healthy is important but eating at right time is equally imp too. Have an early breakfast and early dinner and have 4 small meals between breakfast and dinner. To guide you a bit, here you go: A.Breakfast (Between 8-10 a. M) – Have oats/porridge or brown bread with milk and nuts. B.At 11 a. M - Cup of Green Tea c.Mid day meal (around 12 p. M) – Have a bowl of fruits. Citrus fruits are best taken during this hour and absorb well in the body. Have oranges, amla, pineapple etc during this hour. D.Lunch (between 2-3 p. M) – Daal, roti, mix veg, buttermilk and salad. You can also take brown rice with daal in lunch. Try to get your food cooked in olive oil. Lace your salad with apple cider vinegar, black pepper and seeds like flaxseeds or chia seeds to make it nutrition packed lunch. E.Between 4 p. M – 5 p. M – Cup of Green Tea F.Evening (4-6 p. M) – Have some nice sprouts with tomatoes and cucumber. G.Dinner (2 hours before sleeping, preferably before 9 p. M) – Paneer & veggies salad with olive oil, Roti or brown rice with Daal. H.Have a glass of warm milk. Weight loss is 80% about what you eat and 20% about exercises. That said, both the things go hand in hand. If you want to lose weight in a more healthy way than be patient and just follow the regimen everyday. Slow and steady wins the race.

There can be many reasons... for weight gain you may try homoeoapthic medicine Alfalfa Q 10 drops in water before meals.... Otherwise for proper homoeopathic treatment you may consult with details..

Quadriceps exercises- lie straight, make a towel role and put it under the knee, press the keen against the role, hold it for 20 secs. Repeat 20 times twice a day. This will help relieve some pain. Core strengthening exercise- straight leg raised with toes turned outward, repeat 10 times, twice a day. Hams stretching- lie straight, take the leg up, pull the feet towards yourself, with a elastic tube or normal belt. Repeat 10 times, twice a day.

Easy exercises for couch potatoes/ while watching t. V
Sit to stand
Go from sitting to standing to sitting again, 10 times in a row. Rest for a minute, then repeat.
Works the quadriceps in the front of the thigh and gluteal muscles in the buttocks, which helps protect your ability to get up from a chair, out of a car, or off a bathroom seat.

Hello, Electral powder is meant for maintaining electrolyte balance & not for gaining weight. Tk care.

For weight gain, 1. Drink 2-3 litres water daily (not with or just before a meal as it reduces appetite) 2. Have frequent meals at 2-3 hrs intervals consisiting of foods rich in nutrient & calorie density but low in volume. Ex: cheese potato sandwich, paneer/dal paratha, til ladoo, badam chikki, almond/banana/dates milkshake, mango juice, sugarcane juice, cream of mushroom soup, panjiri/modak, thicker rotis with ghee, rice with ghee, bread with peanut butter/jam, kaju-kishmish, halwa, kheer, cow/buffalo milk with skim milk powder, potato incorporated in dishes, soyabean/tofu/nutrella cutlet 3. Take 15 mins light walk before meals to enhance appetite

This problem cure is in your hand. If your will power is strong you should these bad habits otherwise there is no treatment. Try to leave these habits slowly and take proper nutritous diet like fruits salads, juice plenty of water etc. Eat less drink more. Whenever you r in need if smoke or drink you must divert your attention anywhere else or keep your self busy in other works.

A balanced diet is a diet that has sufficient amounts of all components of food like carbohydrates, proteins, fats, vitamins & minerals with water. A healthy diet includes all these components of food without overloading oneself with just one component. Inclusion of dals, rice, milk, veggies, fruits & various oils in a balanced way will serve as a balanced diet.

Ideally a normal person should consume around 0.8-1 Gm. Protein /kg body weight. But this again depends on lifestyle.

Dear, just relax, take curd in your meal - you will get good night sleep. Otherwise, you are little bit under weight also as per your height. You may seek side effect free ayurvedic medicines, balanced diet and some exercises/yoga - can make you healthy, wealthy and wise. All the best.