The Hindu Business Line : Chips go to hips

I'm 36 years old. I am extremely keen to reduce my broad hips, but have no idea where to begin. Could you guide me on exercises that I could do at home?

S.P. Kanoria

To melt fat from the hips, walk 4.8 km in 42 minutes and cycle 80 revolutions per minute for 20 minutes daily. Then do these three exercises:

* Stand straight. Raise left leg with knee straight in front as high as you can go, then swing it smoothly back as far as possible like a pendulum. Do this 30 times. Repeat with your right leg. The key is to keep your knee locked in a straight position to stretch and tauten your hip muscles to the maximum.

* Stand straight. Raise left leg sideways until it is parallel to the floor. Return left leg to the floor without slamming it into the right leg. Do this 30 times. Repeat with your right leg.

* Stand straight, feet together. Clench the muscles of your buttocks. Hold them tight for one minute.

As important is your diet. Cut down on sweets and fatty foods. If you have a tendency to put on weight on your hips, remember this is the first place all fat get deposited on. I have put up this saying in my class: `Chips go to hips'.

As part of your lifestyle, always use the stairs — specifically for climbing up — and shun the elevator. It definitely helps the hips.

Over the years I've been on and off diets, and have lost 10-15 kg. However, when I go back to my normal diet, I regain all the lost weight. I've read that losing and gaining weight is bad for health, and that it gets more difficult to lose weight after a point. Is this true? I'm 34, 5 ft 2 inches tall and weigh 61 kg. Is there a permanent solution?

Madhu Agarwal

You are referring to what is popularly called `yo-yo dieting' in the fitness world. Here, losing and maintaining weight becomes tougher as you repeatedly reduce your food portions and put the body into what it interprets as `starvation mode'.

When you lose and regain 10-plus kg once too often, the body defensively lowers its metabolic rate in an effort not to starve. As a result, you take longer to lose weight the next time you diet, or you don't lose any weight. A slower metabolic rate can lead to obesity and other related illnesses.

The permanent solution is to combine exercise and sensible, moderate diet. Walk, jog, cycle or swim to lose and maintain your weight-loss. Cut out fats, eat moderate amounts of carbs, and keep binges to a minimum. This lifestyle keeps your metabolism constantly revved up, maintains your weight and balances your health.

If your wrist measures 6.5 inches, your weight should be 56 kg; 5.5-6.5 inches — 50 kg; below 5.5 inches — 45 kg. I suggest you start making lifestyle changes today.

I'm 37 and my face is red as if it's sunburnt; I get pimples too. Antibiotics prescribed by the dermatologist helped me only temporarily. I've even gone on a pure vegetable and fruit diet, but it didn't make a major difference.

I'm pretty healthy overall, but have fingernails that crack easily and I am mostly constipated. Should I consult some other medical specialist? Can you put me on the right path?

Deepa

From your varied symptoms, I feel your acne is directly related to poor digestion. That's why I suggest you consult a gastroenterologist and get a gastric analysis done.

There's a possibility that your digestive system is not making sufficient acid to break down the food you eat. In that case, the doctor will put you on acid-inducing medication.

Low stomach acidity occurs when the bacteria in the upper intestine gets contaminated. Normally the acid pills take care of constipation and the acne. Sometimes, doctors also add vitamin B12, B complex and zinc tablets to help assimilation.

However, please do not try self-medication, as it is important to set your digestive system right under skilled medical supervision.

Meanwhile, continue with the vegetable and fruit diet — it's a healthy one. And drink about a litre of water every day.

The writer is co-author of the book `Fitness for Life'.

More Stories on : Health | Fitness First

Article E-Mail :: Comment :: Syndication :: Printer Friendly Page

Stories in this Section
Chips go to hips

Carrybag full of ideas

Silicon implants

Carry on, Thomas

Starring Hollywood and Bollywood

1,001 inspirations

Lost in their overcoats

Less sugar, more spice

Driving on rough terrain