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Tips to reduce pot belly?

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Practicing since : 2004
Answered : 1835 Questions
i do have a pot belly and how can i get it reduce since i dont like it please help me out
Posted Fri, 17 May 2013 in Drug Abuse
Answered by Dr. Ashish Mittal 12 hours later
Thanks for your query.
I appreciate your efforts for medical consultation in so much distress.

In many person fat get deposited in abdomen while gaining weight which leads to potbelly. The first question in your case is *what should be ideal weight for you?*

To know about ideal weight of person we use an index called BODY MASS INDEX (BMI).
BMI is calculated with the simple formula: BMI= weight in kg/height in metre²

According to BMI we can categorise people in three categories:
•     Underweight from 16.0 to 18.5
•     Normal from 18.5 to 25
•     Overweight from 25 to 30
•     Obese from 30 onward

Weight and its distribution in body are determined by many factors like: bone weight, metabolic rate and genetic reasons. Because of that many people who eat even less have more weight. However sometime it become necessary to reduce weight to improve look.

Common causes of weight gain:
Behavior resons: Sedentary lifestyle, overeating
Medical reasons: Genetic reasons, Disturbance in carbohydrate/lipid metabolism, Hormonal imbalance (specially hypothyroidism)
Psychological reasons: Depression, Bulimia nervosa (associated with binge eating).

It is important to first rule out medical causes of potbelly. You may need certain laboratory test like: Serum T3/T4/TSH, Complete blood count, Liver function test, Fasting blood sugar and Lipid profile.

Following steps will be helpful to reduce potbelly:
•     Buy one weighing machine preferably digital and measure weight every week, on a fixed day and on empty stomach in morning. Write weight in front of date in calendar or diary.

•     Most important thing to lose weight is to remain motivated towards your goal. So fix your goal in form of target weight like start with target of 8kg in 4 month. Target around 2 kg weight reduction in every month as it will not disturb physiological functioning of body.

•     Inform your family members about your plan to reduce weight as it will help to continue your motivation towards your goal.

•     It is better to maintain diet chart by simply daily food intake items in diary. Also calculate your calorie (take help of net to calculate calorie of individual food article) intake from that diary and restrict it 2000 k cal per day.

•     Eliminate food items containing sugar and fat from your diet. Increase consumption of salad and fruits in your diet as it will mobilise your fat. Using these principle and according to your dietary habits prepare your own diet chart and stick to that plan.

•     Do not try to reduce weight very fast as it is harmful to health.

•     In exercise plan: Incorporate aerobics and brisk walk in your exercise plan at least for 30 min a day.

•     Do abdominal crunch daily to mobilize fat from abdomen.

I hope this information has been both informative and helpful for you. In case of any doubt, I will be available for follow ups.

Wish you good health.
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