Hi doctor, I am a 26 year old female working with a private company and staying away from family. I need your guidance and opinion for fitness and nutrition. I have started gaining weight on the belly, thighs and butts. So, I have recently started running, stretching, jogging and a few of abdominal exercises. Please suggest me with the post and pre workout meal. Is it a necessary to be taken care? Also, please let me know a few fitness do's and dont's. I also have acne issues. Currently, I am taking vitamin E, zinc acetate and vitamin D supplements. Are supplements required? What other supplements need to be added in daily routine? Since being away from home, I did not get the complete nutrition. I have heard about Omega-3 fatty acids. Can we get Omega-3 from a natural source or we need to take a supplement for this? Which oil should be used for cooking?
Hi. I went through your query completely. I feel that you are genuinely very much health conscious and I like such people. Even though you stay away, you have a lot of things that can be done for a healthy leaving. First of all, vitamin D supplements are sometimes necessary for women because of loss of energy due to work life balance. So, you can continue taking vitamin D supplement, but three to four times a week is sufficient. Before a workout, have milk or milk and banana together in the morning, especially working out rigorously is not required and instead keep rest between three to four repetitions. Focus more on core muscles because these are the primary supporting muscles. Weight loss workouts should be done moderately. Go for morning or evening walk if possible, which is more efficient than a workout at the gym. Revert after three months to a fitness expert online -->