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How To Reduce Potbelly And Weight?
Question: I have started a fitness regime of regular brisk walking and running that I do at least 4 times an year. It's been 4 weeks now. There is hardly any improvement in weight loss yet nor have I reduced any fat around my belly. Sorry this is not really a medicine related question but I want to know what more can I do to reduce my potbelly and reduce weight. My height is 5 feet 10 inches and weight is 80kg.
Brief Answer:
Some advises below
Detailed Answer:
Hello,
Thank you for posting your question to HCM.
I understand your concern. Obesity nowdays is one of the most difficult problems to treat, as it causes many other health problems.
Your BMI (Body Mass Index) is 29.4, which means you are overweight, close to obesity. For your height, you should lose around 12 kg.
Its good that you are walking to lose weight, but in order to lose the most important thing is the caloric intake...which means you need to take less calories that you spend during day.
Some advises I may give, that have worked with my patients are:
-- Write down the foods and amounts you eat and try to reduce it gradually every day.
-- Substitute high caloric foods with less caloric ones...less oil, butter, fat, desserts; more vegetables, fruits, soups, water.
-- Physical activity at least 4-5 times/week more then 20 minutes, gradually increasing. If your heart rate does not go faster, and if you don't sweat then its not going to be effective. Aerobic exercises are very good for this, and you may find lots of videos online that will lead you and make that time to be fun- this is most important.
-- By combining a healthy diet with activity will need at least 8 weeks to see results.
-- Power exercises will grow muscles which have a bigger weight then the fat tissue in the body so start with those after you have lost at least 3-5 kg. So I would recommend to start the exercises for the potbelly when weight loss has been achieved.
Hope I have answered your question.
Let me know If I can help with something else.
Regards,
Dr. Papaqako.
Some advises below
Detailed Answer:
Hello,
Thank you for posting your question to HCM.
I understand your concern. Obesity nowdays is one of the most difficult problems to treat, as it causes many other health problems.
Your BMI (Body Mass Index) is 29.4, which means you are overweight, close to obesity. For your height, you should lose around 12 kg.
Its good that you are walking to lose weight, but in order to lose the most important thing is the caloric intake...which means you need to take less calories that you spend during day.
Some advises I may give, that have worked with my patients are:
-- Write down the foods and amounts you eat and try to reduce it gradually every day.
-- Substitute high caloric foods with less caloric ones...less oil, butter, fat, desserts; more vegetables, fruits, soups, water.
-- Physical activity at least 4-5 times/week more then 20 minutes, gradually increasing. If your heart rate does not go faster, and if you don't sweat then its not going to be effective. Aerobic exercises are very good for this, and you may find lots of videos online that will lead you and make that time to be fun- this is most important.
-- By combining a healthy diet with activity will need at least 8 weeks to see results.
-- Power exercises will grow muscles which have a bigger weight then the fat tissue in the body so start with those after you have lost at least 3-5 kg. So I would recommend to start the exercises for the potbelly when weight loss has been achieved.
Hope I have answered your question.
Let me know If I can help with something else.
Regards,
Dr. Papaqako.
Above answer was peer-reviewed by :
Dr. Prasad
Dear Dr Papaqako,
Thanks for the detailed reply. Its helpful, and i was even surprised to see the answer coming in all the way from Tirane!
Some more thoughts:
(a) I intend to track my calories intake - Are there any apps you are aware of?
(b) I am also border line diabetic. (Blood Fasting sugar at 127) - I was recommended a diet plan accordingly and i am sticking to it largely. Do i need to be careful in trying to loose weight in view of this medical situation.
Regard,
XXXX
Thanks for the detailed reply. Its helpful, and i was even surprised to see the answer coming in all the way from Tirane!
Some more thoughts:
(a) I intend to track my calories intake - Are there any apps you are aware of?
(b) I am also border line diabetic. (Blood Fasting sugar at 127) - I was recommended a diet plan accordingly and i am sticking to it largely. Do i need to be careful in trying to loose weight in view of this medical situation.
Regard,
XXXX
Brief Answer:
App recommended below
Detailed Answer:
Dear XXXX,
Thank you for your questions. HCM is a worldwide website and there are thousands of doctors from all over the world working.
Regarding you thoughts:
a) I recommend to my patients "myfitnesspal" is a very useful and easy application, works well to making aware of calories you eat every day, and also some other tips that may come to help.
b) Losing weight is very much recommended in diabetics and even more in border line diabetics. It may help the Fasting sugar to stay at normal values, and postpone the treatment for diabetes that is a phase that will come to in the future.
Losing weight by a healthy diet and exercises is one of the right decisions you could take for yourself. It will be difficult, and may need support from your family, but its not impossible.
Let me know if you have other questions. I would be happy to answer.
Regards,
Dr. Papaqako.
App recommended below
Detailed Answer:
Dear XXXX,
Thank you for your questions. HCM is a worldwide website and there are thousands of doctors from all over the world working.
Regarding you thoughts:
a) I recommend to my patients "myfitnesspal" is a very useful and easy application, works well to making aware of calories you eat every day, and also some other tips that may come to help.
b) Losing weight is very much recommended in diabetics and even more in border line diabetics. It may help the Fasting sugar to stay at normal values, and postpone the treatment for diabetes that is a phase that will come to in the future.
Losing weight by a healthy diet and exercises is one of the right decisions you could take for yourself. It will be difficult, and may need support from your family, but its not impossible.
Let me know if you have other questions. I would be happy to answer.
Regards,
Dr. Papaqako.
Above answer was peer-reviewed by :
Dr. Vaishalee Punj
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