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Excess fat in waist, thighs and buttocks. How to reduce it?

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Internal Medicine Specialist
Practicing since : 2001
Answered : 2272 Questions
Dear Doctor

The average of my weight is 69-70 and I think this is OK with my tall. However, the problem I face is that I feel the main fat storage in my body is in my waist and buttocks. I really wish to lose weight especially in this area and in my thighs as well. I notice that the fat in the lower part of my body is more than the storage of fat in the upper part.
So, what should I do to balance the fat in my body and to lose fat especially in the lower body-part please?

Many Thanks XXXXXXX
Posted Sun, 27 Oct 2013 in General Health
Answered by Dr. Ram Choudhary 2 hours later
Brief Answer:
high protein diet & aerobics will help.

Detailed Answer:
Hello XXXX,
Thanks for posting your query.
The excess fat in lower parts of body is known as feminine distribution of fat and is typical of female body.
Such fat deposition may be embarrassing for males.
You should try to follow as much points in the following advise as you can for best results.
A rational combination of balanced diet moderate calories and good amount of protein and a moderate regular aerobic exercises like jogging/brisk walking 30minutes per day are enough to serve your purpose. Do not invest time and effort in learning too complex rhythms, they are plainly unnecessary for you cause.
About the amount of meal you take- a good guide is to eat that much, by eating that you can walk comfortably if needed. You will find that it cuts down about half a roti from your full stomach feeding that is fattening you. By this norm you would get rid of excess fat slowly and it will become a behaviour so the regaining of lost weight would also not be an issue.
A diet high in protein helps to build muscles, not fat. But choose foods which are high in protein and low in fat in order to gain muscle mass. Jogging and brisk walking and lighter games like volleyball, swimming etc can burn and mobilise the abnormal fat stores.
Some suggestions can be:
•Dried fruit and nuts
•Fruit OR Vegetable juice along with Chicken or Paneer or Vegetable sandwiches (preferably brown bread)
•Omelette with toast or roll
•Cereal with milk
•A protein or energy bar
•A protein or energy shake
You should NOT be eating fat. Fat slows down digestion. It would also be slowing down the digestion of protein and carbohydrate that you had after the work out.
Include more of whole pulses, legumes, milk products, soya products, peanut butter, nuts and dry fruits, chicken in your diet. Avoid junk foods, oily foods, carbonated beverages, alcohol, saturated sweets which will eventually suppress your hunger, substitute with fruit milkshakes, chicken / tuna sandwich, boiled pulses like rajma, chole, paneer tikka, tofu sandwiches, dry fruit milkshakes, lassi, buttermilk, whole milk, groundnut chikki/ burfi, green banana which are high in protein and low in fat.
I hope this answers your query.
In case you have any follow up queries or doubts, you can forward them for me, and I shall be glad to help you.
Please accept my answer in case you do not have further queries.
Wishing you good health.
Above answer was peer-reviewed by
Follow-up: Excess fat in waist, thighs and buttocks. How to reduce it? 3 hours later
Dear Dr. XXXXXXX Choudhary

This is great advice. It is somehow easy and realistic. I am happy with it.
However, I would like to ask some questions please:
1- Is the salted cashew serves my purpose as I like it very much?
2- Is the rice meal as a lunch or dinner good or not for my cause as it is my main meal e.g lamb/chicken curry?
3- What is better, jogging half an hour a day or playing football 3.5 hours weekly but not daily?
4- I feel that when I started a diet or a regular sport exercise, the first area in my body losing weight is the upper part such as my face and chest, the other possibility is that I lose some weight in my lower part but I can not recognize this clearly! I am not exactly sure what is the case. So, what is the best easy method to measure my weight loss in my waist, thighs and buttocks?

Many Thanks XXXXXXX
Answered by Dr. Ram Choudhary 25 hours later
Brief Answer:
jogging is better, rice meal is okay

Detailed Answer:
Welcome back.
The daily jogging for half an hour is better option to start with.
If you can manage football thrice a week then you can switch to that after 6-8 weeks when your body is adjusted to bear that much strain.
Small cashew is okay but heavy use not advisable because of their high fat content.
Rice balanced with daal or chicken is fine, but amount should be slight less than over satiety state.
The fat will be lost from all areas, it can look dissimilar initially but ultimately it will be equally distributed.
Keeping a record of waist and thigh girth is a good guide to see progress.
I hope the advice will be helpful for you.
Above answer was peer-reviewed by
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