itness consultant and nutritionist Samreedhi Sharma believes there are no short cuts to good health. You have, to quote her, "eat right and work out" to reach your desired health goals.

 In an hour-long chat with rediff.com readers on September 8, Samreedhi answered queries on fitness, health and diet and even offered motivational tips.

She will be back to answer your questions on health, fitness and diet on Monday, September 20.

Administrator: Welcome to the Health and Fitness Chat.

Q: Is tofu a better substitute for paneer?

Samreedhi Sharma: Paneer has a higher quality of protein as compared to soya. If you are worried about calories, soya is a high calorie food. It would be a better idea to make paneer from skimmed milk to reduce the calorie content.

Q: I have two questions. How many kilometres can you run at one go? Where do I find a coach in Mumbai?

Samreedhi Sharma: The kilometres you run will depend on your endurance and stamina which will improve as you keep doing some type of cardio exercise mixed with a bit of strength training. The best running coach would be a good pair of running shoes and a heart rate monitor which will track your progress accurately.

Q: What's the best workout you can do at home if no tools are available?

Samreedhi Sharma: The best workout would be to use your own body weight to do push-ups, pull-ups, ab crunches, squats, lunges and tricep dips. You should always warm up before your workout, stretch between sets and cool down post workout.

Q: My daughter has lost about 15 kgs in the gym. Still, she does not look slim. She has stopped losing weight. She continues to gym. What can she do?

Samreedhi Sharma: Check her body fat percentage. Is she eating enough? Crash dieting will make you lose muscle weight, not fat kilos. Your body will not shape up well. Let her keep working out, introduce different exercises every six weeks and see that she eats at least 4-5 meals daily.

Q: Is it okay to swim during the third trimester of pregnancy?

Samreedhi Sharma:Yes it is fine, but check with your gynaecologist and make sure the pool is very, very hygienic. If you get any abnormal pain, stop immediately. Do not swim alone.

Q: I get tired very fast. I commute around 20 km daily. I just sit during the two hour commute but get terribly tired when I reach home. I am now bulging a bit. I do half-hour of normal stretching but I am not very regular. I can't study because I am tired. I want to remain energetic all the time. Is there a particular exercise for developing high concentration levels and not becoming get fatigued?

Samreedhi Sharma: You lack stamina, my friend. Just start with a morning/evening walk for 20-30 minutes daily. Make sure you eat plenty of fresh fruits and vegetables. Drink at least 10-12 glasses of water and get enough sleep. That should do the trick.

Q: I guess the toughest part about getting people to work out is motivation. How does one deal with that?

Samreedhi Sharma: To keep yourself motivated, you should either like what you do or do what you like! Choose an activity you enjoy. Keep changing your routines regularly. Set yourself short-term goals from time to time. Congratulate yourself on your successes. Appreciate your body. Get a like-minded workout partner.

Q: How do I lose weight in a short span of time -- say a month or 45 days? My weight is 74 and my height is 5' 6".

Samreedhi Sharma: Assuming you have a medium frame, your ideal weight should be between 61-67 kgs. If you are over 28 years old, you should be 65-67 kgs. So you need to lose roughly 7-8 kgs. With regular exercise -- cardio and weights -- and a good diet, you should be able to lose 8 kgs in a matter of 2 �-3 months quite easily.

Q: Can you suggest any ideas for a bad back (disc problem)?

Samreedhi Sharma: Do not ignore the pain. Please see a physiotherapist and ask him/her which exercises are out-of-bounds for you before you join any gym. Avoid any exercise in which you divide your body into half at your waist. Always have a good posture and bend your knees before you lift any weight off the floor.

Q: I'm 6 feet tall and very thin. I want to increase my body weight and become reasonably fit. Can you suggest a fitness routine for me?

Samreedhi Sharma: Start with a regular gym workout at least 3-4 times a week. Make sure you eat plenty of fresh fruits and vegetables. Eat protein from natural sources like fish, chicken, eggs, milk, cereals and pulses. Drink at least 10-12 glasses of water and get enough sleep.

Q: I have high blood pressure and want to start a regular workout plan. Could you suggest something that will not affect high BP and help proper blood circulation and natural weight loss?

Samreedhi Sharma: First, please reduce your salt intake. Avoid papads and pickles and do not use table salt. Start with cardio workouts like walking, cycling, swimming -- all at low to moderate intensity. Once your BP is regulated, you can start weights, but never do any activity that makes you hold your breath while doing it.

Q: I want to get rid of the fat around my tummy. How do I tone my abs? Can you suggest some simple exercises?

Samreedhi Sharma: There is no such thing as spot reduction. Do a regular, full body routine and control your fat intake from food. That is the only way to lose on your abs.

Q: I am 5'5" and weigh 53 kgs. The charts say I am underweight, but I think I am okay. What do you think?

Samreedhi Sharma: If you feel good about your body, never worry about what the chart says. Eat right, work out and stay fit!

Q: I am 5'5", female and about 78 kgs. I don't lose weight when I exercise. I have been following a diet plan and have still not lost weight despite regular walks and cardio sessions at the gym. Could you help me please?

Samreedhi Sharma: Do a blood test and check your thyroid. A person with hypothyroidism tends to lose weight slowly. But once you start medication, your weight will be in control. Ask for your T3, T4, TSH levels.

Q: Which is the best gym in Chennai? What should we look out for in a gym?

Samreedhi Sharma: I wouldn't know about Chennai. But make sure your instructor is well-educated, experienced and takes into account any medical problems you have before charting your workout. The gym you choose should preferably be close to your home/workplace, clean and disciplined.

Q: I have heard that taking two teaspoons of honey and lemon juice mixed in a glass of cold water early in the morning helps reduce weight. Is it true? I am 25, male, 5.6", 64 kgs.

Samreedhi Sharma: That is just nimbu pani. How can it make you lose weight? According to your height, you are in the ideal weight category.

Q: I have Polycystic Ovarian Disease and no amount of exercise is helping. What to do?

Samreedhi Sharma:You will have to reduce the fat intake from food and get regular check ups done. Try homeopathy. It has shown good results for people with PCOD.

Q: Will crash diet reduce fat? I have tried it but it is affecting my health. I am overweight by about 10 kgs. I fear joining a gym because if I stop, I will put on more weight. Is there any alternative to gymming?

Samreedhi Sharma: Nononononono! Please do not crash diet. It will only make you lose muscle weight, not fat weight. Make sure you eat plenty of fresh fruits and vegetables, get good quality protein from milk, eggs, chicken, fish, cereals and pulses. Drink at least 10-12 glasses of water and get enough sleep. Working out in the gym will not make you bulk up. Instead, it will increase your metabolism and help you lose weight and shape up.

Q: I am female/24/married and live in the UK. I had a miscarriage 3 months ago. Because of that, I rested a lot and my weight has increased. Now I want to reduce by dieting. I can't go to the gym -- I am quite busy since we have recently started a new business. Can you suggest some exercises and diet?

Samreedhi Sharma: You can just start with a morning/evening walk for 20-30 minutes daily. Make sure you eat plenty of fresh fruits and vegetables, eat good quality protein from cereals, pulses, milk, eggs, fish and chicken. Drink at least 10-12 glasses of water and get enough sleep. Going to the gym does not mean spending 2-3 hours. You can do a good workout in just 20 minutes too!

Q: I am 20. My hair is falling a lot. What should I do?

Samreedhi Sharma: Ask your doctor to prescribe a multivitamin tablet with zinc to you take one every day after breakfast or lunch.

Q: I am very fond of jogging but have recently developed a stress fracture below my right knee. Is power walking alright and what kind of frequency do you suggest?

Samreedhi Sharma: You should not walk. Switch to cycling instead. Also make sure you take physiotherapy to strengthen your knee. That should be your prime concern at the moment before doing any sort of activity.

Q: I am 86 kg. Last year I used the belt to reduce my tummy. I have been having stomach problems like gas, indigestion ever since. Is it because of this belt?

Samreedhi Sharma: The problems must be more due to improper diet/irregular timings than the belt. Start with just walks and your digestion will improve.

Q: I have put on 15 kgs in 2 years. I was a sports person but stopped exercising as I have back problems. The problem with my structure is my thighs. All the fat is accumulated there. Can you suggest something that doesn't exert my back?

Samreedhi Sharma: You should first do back strengthening exercises with a physiotherapist. Once he gives you the go ahead, you can start gym workouts, with proper precautions of course.

Q: Is it okay to work out in the gym daily? Do you suggest a staggered workout schedule every week ie every alternate day or twice in three days, etc?

Samreedhi Sharma: 3-4 days a week is good enough. Do include cardio in your workout too!

Q: I have tried the seven day diet. I have a lot of raw vegetables and fruits in my diet. For lunch, I have one ragi roti and raw vegetables. I have a cup of rice with sambhar for dinner. Breakfast is generally a fruit and may be a chapatti or a ragi roti. In spite of all this, I haven't reduced. Is VLCC a good option?

Samreedhi Sharma: You are not getting enough protein in your diet. Include milk, fish, eggs, chicken, cereals and pulses in your meals, and please start exercising. You will find a change! Gymming is not as boring as you may think!

Q: I am male, 28 years old, and I get back pain early mornings every day. Can you please help?

Samreedhi Sharma: Check your mattress. Change from cotton to foam or coir. Don't sleep on your stomach. Sleep on your side.

Q: I had a ligament surgery on my knee a year ago and I have been walking regularly for 5 kms every day. I hope it is not harmful.

Samreedhi Sharma: I hope your doctor gave you the go ahead. Cycling is definitely preferred. And swimming would be the best!

Q: What is the preferred food/drink that one should have after exercise?

Samreedhi Sharma: Depends on the time of the day and the intensity of the workout. If you work out early in the morning, eat breakfast after your workout. If you work out after breakfast, have a fruit.

Q: Can you specify any ready-to-eat protein-rich food that is easily available in Pune?

Samreedhi Sharma: Eggs!

Q: When I have regular and normal meals (not excessive, other colleagues of mine eat more than I do), I tend to put on weight. But when I skip lunch, I tend to maintain my weight. How can I lose weight? I cannot exercise since I have a slip disc problem. Do I need to consult a doctor (dietician)? I am 5' 5'', weigh 78 kg and I am 24 years old.

Samreedhi Sharma: Never skip meals. It is a sure shot way to lower your metabolism. Who says you cannot workout with a back problem? Consult a qualified trainer/physio and you won't need to skip meals to stay in shape!

Samreedhi Sharma:Thank you all for coming. My apologies for the questions I could not answer. Will catch you all again soon! THINK FIT!

Fitness consultant and nutritionist Samreedhi Sharma will join us again for a chat on Wednesday, October 6 at 4.30 pm IST. Don't forget to log in.

Photograph: Jewella C Miranda