I am a 48 years female 5.4 is my height nd 68 kg wt. What should my weight be please guide how 2 loose my weight I am suffering frm knee nd lower back pain nd have pain in my ankle so can not go for long walks please help.

Dt. Ms. Deepa NandyDietitian/Nutritionist10yrs exp

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To maintain a low body fat and/or lower body fat: 1. Exercise at least 5 times per week 2. Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues 3. Sleep 7-9 hours per night 4. Don?t engage in extreme diets 5. Stay consistent with your habits 6. Incorporate non-exercise physical activity 7. Ignore food advertising You need a fat loss diet which comprises of whole grains like jowar, bajra, wheat, brown rice, pulses like moong, musoor, bengal gram, lots of vegetables, fruits, eggs, fish, chicken, paneer, healthy oil, nuts and seeds. You need to eat them in right proportion. Avoid eating sugar and sweets, refined foods like maida, noodles pasta, White rice and products, bread. Drink a lot of water. 

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Dr. Vishwas VirmaniPhysiotherapist20yrs exp

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Ankle stretch calves get a custom made insole. Hams stretching. Sports taping. Hot fomentation. Knee 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. 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. 

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