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Have PCOD. Normal weight, but body shape is bad. Big belly. How to reduce tummy?

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General & Family Physician
Practicing since : 1978
Answered : 6593 Questions
I have PCOD. My weight is in Normal Weight Range (BMI). But Body has a very Bad shape. I mean I have Tummy out which does not come under obesity matter. I do cardio exercise (Aerobics) atleast 3-4 times per week. still unable to Reduce tummy. I feel Negativity in the life because of that.
Posted Thu, 7 Jun 2012 in Weight Loss
Answered by Dr. Pavan Kumar Gupta 1 hour later

Hello and thanks for the query.
Localized fat in the abdomen is a big problem for many women. Although men tend to have more fat around the waistline, what we call a beer belly, many women do develop a pot belly. Poor diet is always the cause – too much sugar and junk food. Emotional eating for women is like beer drinking for men. The small pleasures of life make us fat!
Take Control of Your Emotional Eating
Many women are victims of emotional eating. If you are feeling stressed at work you grab some chocolate and a coffee to calm down, if you have a difficult day at home the cookies and junk food comes out at night after the children have gone to bed.

If you are suffering a lot of stress you often you will not realise that you are eating until after you have finished. Emotional eating can increase your daily calorie intake by up to 50%.

 Eat Nutrient XXXXXXX Carbohydrates
Eat less refined carbohydrates and increase your low GI vegetable intake. High consumption of carbohydrates increases insulin levels which affects metabolism. Consumption of excess carbohydrates is quickly converted into fat.

Try having a balanced diet with a good mix of protein, carbohydrates and vegetables. 
Fitness and Strength Training
Do Intensive Exercise and Weight Training
The quickest way to lose belly fat is to combine exercise with a good diet. it would be best to workout 5 times per week.

This may not seem a lot, but you must ensure that all of your exercise workouts are intensive. If you are not sweating and panting after 5 minutes then you are not working hard enough.

5 Day Per Week Fitness Routine
Monday: Intensive Cardio Routine on a Cross Trainer, Exercise Bike, Rowing Machine or jogging/sprinting. This intensive cross training workout is ideal.
Tuesday: Weight Training. Perform squats, bench press, shoulder press, dips and tricep extensions.
Wednesday: Gentle exercise such as yoga, swimming or Pilates. Toning and stretching.
Thursday: Intensive Cardio Routine
Friday: Rest
Saturday: Weight Training. Perform pull ups, chin ups, inverted rows, dumbbell curls and dumbbell rows
Sunday: Rest
Losing your weight and getting a fit and healthy body is a long-term goal for most people, so persevere and not give up. By following a weekly fitness routine it becomes easier to follow and after a while it becomes natural for you to get out and exercise.
Find a female friend to exercise with – research recently showed that women who exercise with friends lose more weight.
It is better if you take the service of a professional nutritionist and professional fitness trainer.the combined efforts of both the professionals can make you achieve a wonderful body and be able to beat your PCOD problem and regain your self confidence along with beating your depression.
I hope to have answered your query however you may revert to me for any further query.
Thanks and best of luck.

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