Brief Answer:
low fat high fiber diet and exercises

Detailed Answer:
Hi XXXX

Greetings from Healthcaremagic.

Increase weight and localized fat deposit is quite common after marriage. you can blame change in routine, meal pattern and new responsibilities for this occurrence. All you need to do to keep this fat and bulging tummy away is to make wise choices in diet and religiously maintain an activity index of 200 to 250 minutes per week.

let us talk about the diet first.

Avoid unnecessary calories and add essential fillers like insoluble fibers to add bulk to the diet. Consider whole grains, Seasonal fruits, raw salads and vegetable preparations. This helps in reaching satiety while consuming lesser calories. Restrict the intake of refined foods like those made with refined wheat flour and sugar.

Protein is important for muscle development and it also aids in calorie management. Include legumes, dals, milk and its products and soy in the diet also helps in cutting down the calorie intake. Protein has a longer transit time and remains in the system for lengthier duration, and you would not feel hungry soon.
Also, choose fat wisely. Limit the intake of oil and avoid the fried foods and snacks. Drink plenty of water and other healthy drinks to keep up the metabolism. Consider green tea and lemon tea, buttermilk and tender coconut water for the fluid supply.

As mentioned earlier, in addition to the dietary modifications, exercises are equally important, especially the one that target abdominal muscles. Crunches, twist crunches, bicycle crunch, step hop, squats etc. are excellent to burn abdominal fat and tone the muscles.

Set a time for exercise and start with simple workouts for short duration, you can slowly increase the time, frequency and intensity of the workout. This would allow the body to keep pace with the changes. Ensure giving enough time to warm up and cooling down after each session.

Avoid lying down or sitting immediately after the meals, instead take a light post meal walk.

Avoid heavy meals after sunset and reduce the total salt intake.

I hope you find this helpful. I wish you the best of health. Thank you so much for using our services and do feel free to request for more information if need be.


Meenakshi

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