Clinical exercise specialist Namita Jain offers holistic, hands-on guidance to wellness enthusiasts. She took time out of her busy schedule to answer your questions. Here is the complete chat transcript...

Does yoga help one reduce weight?
In addition to yoga, do include form of cardiovascular exercise such as walking, cycling, swimming to help you reduce weight.

Check out Namita`s fitness video: Office Stretches

Do you follow any diet/workout regime to maintain your looks?
Yes, i exercise regularly and eat 5 to 6 balanced meals a day.

What is your mantra to healthy living
A healthy mind in a healthy body! :)

Have you always been this conscious about your health?
yes - I loved playing sports when I was young - so I realised the importance of staying fit and healthy.

What is your message to the youngsters who are ready to do anything for a size-zero figure?
Size zero is a fad - and can be dangerous for health! Instead focus on regular exercise and healthy eating habits to remain fit.

Stretch Yourself

Is the body weight a clear indicator of one`s health?
Body weight alone is not sufficient. The best indicator for health is to determine your body fat percentage. take a look at these figues: Body fat percentage categories Women Essential fat 10-13% Athletes 14-20% Fitness 21-24% Average 25-31% Obese 32% and higher Men Essential fat 2-5% Athletes 6-13% Fitness 14-17% Average 18-24% Obese 25% and higher

Does turning vegetarian help in weight loss?
Focus on low -fat nutritious meals and regular exercise to lose weight. If vegetarians follow a high fat diet and donot exercise they are not going to lose weight.

Is there any truth in the saying drinking water helps to reduce your weight??
The body is made up of 70-percent water. Water is needed for almost all functions of the human body. However, you need to watch what you eat and exercise regularly - in addition to drinking 8 to 10 glasses of water a day to lose weight.

Leg exercises

Do you have any tips for the new moms in the block when it comes to weight loss?
Exercise regularly - it is a great stress buster - find time to fit in fitness - and eat healthy, nutritious meals.

My whole family is on the fatter side.. so is there something I can do to reduce my weight or will it be more of a genetic problem?
You can definitely reduce weight - instead of feeling low about your genes make up your mind and be determined to lose weight. Watch your diet (eat low-fat, regular) meals and exercise regularly.

Is it true that yoga, excercise can help get rid of body pains and cramps?
Yes - certain yoga asanas can help relieve muscular stiffness and discomfort. However, it is important to know what the cause of pain is - if it is a medical condition you need to get your doctor`s recommendation and his suggestion on the necessary course of action.

Swimming or treadmill.. the healthier and the faster way to weight loss?
I would suggest do both (you can swim and do the treadmill on alternate days) - the more your vary your workouts - the faster the results - as the body is constantly challenged.

I need to cut some weight. Should I start by swimming or should I take up the gym?
Do both. Swim on alternate days (to burn calories) and take up the gym on the other days (do weight training to shape-up and increase your metabolic rate).

Warm-up Exercises

I work long hours and my friend recommended eating small morsels of food every one hour - like apples or something. Is this healthy?
Yes it is a great idea to eat frequently. I suggest every 2 to 3 hours - you could eat any fruit such as an apple, orange, pear, pomegranate, sweetlime. This will keep your energy levels up and also keep your metabolism revved up.

I want to have a power breakfast, since I am gaining weight. What should I do?
Eat a high fibre breakfast that is also low in fat such as oats porridge in skimmed milk, papaya and whole grain toast. Also exercise regularly (try to walk 1-hour everyday).

What`s the best way to cure a hangover?
Drink lots and lots of water! :)

Since I am on a sit-down job, how can I keep myself fit during office hours. Is there anything I can do sitting down?
Unfortunately you need to move and make time for exercise such as a brisk walking to remain fit. You can stretch or do some seated exercises on the chair - but that alone is not enough to remain fit.

Is cutting down meals a way to be healthier?
Yes - but what is more important than cutting down meals - is the type of foods you consume and also the frequency of meals. Try to eat 5 to 6 small, low-fat meals a day

How good are apples?
Apples are wonderful! “An apple a day keeps the doctor way.� Nutrients: Vitamin C; malic acid; flavonoids; fibre Interesting facts • The apple contains a form of fibre called pectin, which binds cholesterol and toxins, speeding their elimination. • The flavonoid quercetin found in apples is anti-inflammatory and can help ease allergic reactions and inflammatory conditions such as arthritis; the malic acid content helps the body to use energy efficiently. • Studies prove that eating apples help improve lung function.

I love fruits. What are the essential ones I should be having everyday?
Eat different fruits (papaya, orange, apples, kiwi, pomegranate, pear, sweetlime, grapes) - as each fruit has its own unique benefit.

I smoke. But I dont feel like quitting - ever. Is there a diet that`ll prevent or delay the effects?
Please quit smoking. Not diet can compensate the harmful effects of smoking. Start by cutting back - and then finally cutting out. All the best!

I get no sleep. Is there a diet that can help me go to bed on time?
I recommend you include breathing exercises to de-stress (pranayamas such as bhramari) also you could try going for a relaxation oil massage regularly. Eat a healthy dinner - but that alone will not induce sleep.

How many hours should I ideally spend in the gym?
One hour (or one and a half hours if you have the time) of well planned exercise a day is sufficient.

How to prevent hair loss?
Eat a healthy diet (include protein-rich foods and iron-rich foods). If you are stressed - find ways to de-stress and relax. Also, today, there are numerous hair loss prevention treatments and products availble at spas - do check them out!

I strain my eyes considerably. Are carrots really that helpful to maintain healthy eyesight?
No. What is more important is that you visit the eye doctor and check your eyes - in case your number has gone up. An eye relaxation technique that also helps is - splashing cold water 10 times over shut eyes - you can do this several times a day.

Is lime juice a good way to control weight?
Lime juice is a good source of vitamin C. But to lose weight you need to exercise regularly and consume a diet that is low in fat

I love sweets. But is there something I can have everyday after lunch.
Cut back on sweets - consume HALF of what you normally would - and then try to further reduce quanity. Healthier sweet options include dried fruits, sesame chikki, flavoured yogurt

Should I be sticking to rotis or should I combine both rice and roti?
Cut back on eating too much cereal. You could eat either roti, or both - roti and rice provided you restrict portion size.

Do you offer personal consultation? If so, in which city?
I reside in Mumbai. I am extremely booked for the next few months as of now - but I could recommend someone

I`ve had a fall and hurt my knee (dislocation). What would be the best form of excercise that will cause the least strain to the knee?
You need to consult a doctor for his recommendation (as it is important for me to see your leg before recommending any exercise).

Hello Ms. Namita, I work for an IT company and ought to be seated for long hours. Can you suggest me a few exercises to escape from back aches.
Please do find time to walk everyday (before or after work) also include gentle yoga asanas or stretches for the back (you can buy my book - jaldi fit fitness book for exercise descriptions)

What would you call the perfect set of meals for the day?
6 meals a day. (which include 3 small snacks and 3 main meals). Main meals should be low in fat, and balanced; they should include a cereal, vegetable or fruit and protein rich food. Snacks could include fruits, popcorn or any light savoury (biscuits)

Im six feet three and I weigh a hundred and 10 kilos. Is it alright? I dont look bulky!
You may look fine because of your height. But I do think you need to lose weight. Please do check your body composition - excess weight is a risk factor for many ailments.

I am 35 yrs old, and I weigh 93 kgs... could you suggest a diet and fitness plan?
Walk 1 hour daily. Eat low-fat, regular nutritious meals.

There is a history of asthma in my family... can a diet help to keep it at bay?
I suggest you know your asthmatic triggers - if it is a food item that causes a reaction - you need to avoid that.

Skipping or walking: Which is a better form of workout?
Walking - as it is a low impact activity. Skipping is a high impact activity and may strain the knees

I follow a very strict diet plan to control my cholestrol, but I do not excercise, is this ok?
NO. PLEASE exercise. You need to do BOTH

will badam soaked in water add glow to face? Will it put on weight?
Badam if applied on your face will not increase your weight.

Could you tell me some tips for women who are pregnant, I am pretty scared and have heard abt how proper exercise can help reduce pain.... could you please give me some tips?
There are some exercises you must avoid during pregnancy (such as abdominal exercises). I would suggest ask your doctor for specific exercise recommendations (such as walking, kegels, breathing exercises etc.)

Do you believe in the Blood Group diet?
No

How can one motivate oneself to exercise every day?
JUST BE TOTALLY DETERMINED. MAKE UP YOUR MIND.

My friend having Bladder stone problem, do you have any exercise or any tips to control. Please share it. It will be very useful.
Please ask your doctor

Do you hav any exercise for acidity problem?
Acidity is mainly due to food

After almost 3 years, I am back home and have been having home cooked food...Its been 1 1/2 years now and I have put on loads of weight...I was not this way when I was away from home food...should I stop eating home cooked food???
Home cooked food doesnt mean low fat food. Check how the food is made and make sure you consume food that is light and easy to digest to lose weight

Can you tell any tips for IT guys for relief in stress
Do simple deep breathing exercises. Shut your eyes inhale slow and deep - and then as you exhale get rid of all fatigue from your mind. Repeat this 5 times with complete focus.

Is the south Indian food good for health?
Steamed south indian food is delicious and healthy. Avoid the fried stuff

Ms. Namita, Can you suggest some simple everyday exercises that I could do before getting to office. Real quick yet effective ones.
I suggest you buy my book - jaldifit with namita jain for exercises and their descriptions

Suggest some remedies for menstrual cramps?
Use a hot water bag, do gentle stretches, walk if possible, rub an ani-inflamatory ointment on your back, thighs and abs - consult the doctor if the pain persists

I am stressed.
Find ways to relax - meet friends, hear music, exercise, deep breathe, go for a massage... find out what de-stresses you. all the best!

How to overcome these stress problems?
You are the conquerer. Once you decide to drive out stress - it cannot stay with you. Find ways to de-stress

Iam a C.A student and have to stay awake till late nights. What sort of food can i have in case of an appetite at that time so my weight ll not go up?
Citrus fruits, popcorn, skimmed milk with coffee, biscuits (non-creamy).

How does one calculate body fat percentage?
It is best to get it checked at a health centre

Is it in genes to be very thin? If not, what food stuffs would put on a little weight?
Yes some people have a high metabolism and are genetically thin - include dried fruits, bananas, nuts, whole milk, paneer to your diet. Also get adequate rest and sleep

Hii I am 18 yrs old & weight is 68 & want to loose my weight I do a lot of things but it doesn`t work
Consult a trainer/nutritionist to figure out why you are not losing weight. Maybe you need to relook at your exercise and diet plan.

Im 23 yrs old, my weight 58. Am i balance. my height is 5 feet
If you are a male - your weight is fine - if you are a female you need to lose about 6 to 8 kgs.

Hi.. what is the max weight for males?
Hi. Weight depends on your height, body & bone structure.

What would be your one line mantra to all the fitness freaks out here?
LIVE LIFE KING SIZE. AND ALWAYS STAY FIGHTING FIT! :)