If you are putting on weight despite regular exercise and watching what you eat, you might do well to take Get Ahead fitness expert Samreedhi Sharma Goel's advise. 

In an hour-long chat with rediff.com readers on March 24, she said: "You need to look into your diet. Eat more fibre like whole grain cereals, pulses, fruits and vegetables. Eat less sweets, fried and refined foods."

If that does not help, you should get your thyroid gland function (done by a simple blood test) checked.

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For those who missed the chat, here is the transcript:

Part II: Of weight loss and hormonal imbalances

Part III: A GREAT way to burn fat

samreedhi sharma says, Good afternoon everybody and welcome to the REDIFF FITNESS CHAT! Please start all your queries by first mentioning your age, height, sex and weight. Let's get chatty!

Rahul asked, Hi Samreedhi first of all you look great, coming to my question Im in the process of shedding down some kilos and inches in my waist. Im not fond of gym as the place where im in doesnt boast of any good one. But I do walk at 6 Km/h for 45 minutes for 4 days a week, Will it help? should i add some more routines please let me know

samreedhi sharma answers, Hi! Sure you can try swimming, tennis, dancing or whatever else you enjoy it will help in burning fat hasten the process of shedding those kilos.

ash asked, i am having backache ...what kind of excecise u suggest

samreedhi sharma answers, Hi, before you start any exercise consult a doctor to find out what the problem is and make sure it is nothing serious.do not do any exercises in which you have to bend foward or any exercise in which you are lying on the floor and lifting your legs straight up. Exercise with a person who knows how to handle backpain.

vimal asked, ok i m vimal. i m 29/180cm/M/89.60kgs. My question is:i hv reduced 26kgs in last 6month & still wanna 5kgs more but from one week with the same routine like 1 hr walk/run daily & with balance diet i am not able to reduce wait. its not reducing more. tell me what to do????

samreedhi sharma answers, Hi,congratulations on your weight loss! Assuming you are of a medium body frame you should weigh 67-74 kilogrammes. Seems like you have already achieved your goal!

anjlaisharma asked, Age :24 height 5"9 weight 55 sex female hi samreedhi how can i reduce double chin

samreedhi sharma answers, Hi, reduce the fat intake in your diet by cutting off fried food, sweets etc. Exercise regularly. Your double chin is only due to fat.stay active and it will be gone in no time.

khan asked, I'm software engineer aged 30. Till 4 years ago i was in good shape then i started putting on weight. Despite getting involved in physical activities like swimming, jogging, weight training etc. I'm very fit but have excess fat on abdomens which i'm unable to melt desipite all my efforts. Do i need to do anything special to shed fat from my abdomen

samreedhi sharma answers, Hi! Yes you need to look into your diet. Eat more fibre like whole grain cereals, pulses, fruits and vegetables eat less sweets, fried and refined foods. If this does not help check your thyroid gland function (done by a simple blood test) it cold be the cause of your stubborn weight.

chirag asked, Hi samreedhi.For a beginner how to start going bym

samreedhi sharma answers, hi, always warm up well by doing the treadmill/cycle for at least 10 minutes. Start with lesser counts ie 10 repetitions for the first session and increase to 10-20 repititions gradually. Learn the techniques correctly from your trainer ,stretch in between the sets.cool down post workout always, if you want to lose weight do 15-20 repititions per exercise with moderate weights.if you want to gain weight,gradually lift more weight and reduce reps upto 8 repetitions per set per muscle.

anuja_tripathi42@rediffmail.com asked, hi samreedhi pls help me how cn i reduce my weight, i dont eat too much food but i keep on gaining weight like anything,,whatever i eta my stomach gets sweeliing, all my friends eat far better than me but always i get fat, i eat the same thing they eta,but.... if i tkae rice even in small quantity i have swelling in my stomach pls help me

samreedhi sharma answers, Hi, get a thorough physical check up done,you may be having digestive problems.drink at least 1 1/2 to two litres of water in a day.

sid asked, Hii samreedhii. Actually i just want to know whether there are any side effects of protein supplements on our body when we take break from our regular workout.

samreedhi sharma answers, Hi, protein supplements according to me are for professional body builders. People have complained of kidney stones. Hair fall and several other side effects due to supplements though nothing has been proved.i would suggest a better diet of natural food over something synthetic out of a bottle!

hemanth_philips asked, O GOD PLEASE REPLY, I HAVE BEEN WAITING SINCE U LOGGED IN; hello, please advise if wlaking can help in reducing weight ? if yes, how much time of walking is required daily ? would lipidex capsules help in reducing weight as well ?

samreedhi sharma answers, Hi, yes! Walk every day for a minimum of 30 and a maximum of 50 minutes. You should start slowly and build up your speed gradually.do the talk test while walking.if you can tak comfortable then speed up, if you can say a few words and have to stop your speed is good you are burning fat,but if you cant talk at all slow down.do not take medicines to lose weight .

vibha asked, How to gain weight ..It's really what i wanyed to know..my Brother paper thin..though very active but I want him to gain atleast healthy weight..but he doesn't eat....his height is 5 11" and weight 52kg only Kindly tell.me it's urgent.

samreedhi sharma answers, Hi, ask him to join the gym and improve his diet by wating a balanced diet. Exercise will help him gain muscle weight and improve stamina.

shaddy asked, hi samreedhi..how does one give up hunger craving.

samreedhi sharma answers, Eat small meals throughout the day. If hungry snack on fruits Start your meal with a soup or salad. If you are still hungry, ask a doctor to give you a course foe de-worming.

Kumaar asked, Hi Samreedhi, I am 34 years old, do you have any solution for Slip Disc or Low Back Pain (L1, L2, L3 & L4)

samreedhi sharma answers, Hi, you can exercise in a gym with a person who is trained to handle back pain. Strengthning the back muscles and the supporting muscles of the abs, butt and legs is the only way to get permanent relief from pain. Try physiotherapy if you have not before and start exercising when your doctor gives you the go ahead.

Chennai_guy asked, Does eating rice really increase ur weight?Is there anyway I continue eating rice and still do some exercises to keep in shape?

samreedhi sharma answers, Hi, it is a myth that eating rice causes weight gain. It is the curries that people eat mostly coconut based or with lots of oil with rice that causes weight gain.

boom asked, HI SAMREEDHI, I WAS DOING EXERCISE REGULARLY 3 YEARS BACK AND SUDDENLY I STOPPED BECAUSE OF COLLEGE TIMING.I HAVE STARTED NOW, BUT I HAVE A LOWER BACK PAIN WHICH COMES OCCASSIONALY, WHICH IS LIKE SOMEONE PINCHING WITH A NEEDLE. CAN U TELL ME WHAT CAN I DO FOR THAT.

samreedhi sharma answers, Hi, consult an orthopaedic doctor immediately.

richa asked, my height is 5'6" and my weight is an unhealthy 74kgs. most of my weight is in my upper body and abs. i had lost about 10 kgs but have put it all back on. now i find it hard to start cardio again. what is the maximum weight one can loose in a month n how much of cardio daily is needed for the same?

samreedhi sharma answers, Hi, start your routine slowly at about 10 to 20 minutes a day and slowly build it up to 45 mins daily, a loss of 1 kilogramme a week in the first month is acceptable. Do not aim for too much too soon.

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