How to reduce stomach fat?
i got married last year and though i have gained 5-6kg in 1.1yr i noticed very early that my lower belly came out after some months.there is fat deposit on my lower belly and my face too got heavy.i agree i dont exercuse but i eat normal and only ib 15days eat outside. i m bothered for my stomach fat it has never been this shape.i work 8-9hrs in office and travel 3hrs per day.pleass advise how to lose belly fat.what wrong im eating
low fat high fiber diet and exercises
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.
The User accepted the expert's answer
Get personalised answers from verified doctor in minutes across 80+ specialties
- How to reduce stomach fat by medicine
- How to reduce stomach fat after abortion
- How to reduce stomach area
- How to reduce fat near stomach and shoulder
- How to shift stomach fat
- How to reduce fat from stomach and surrounding
- How to reduce stomach inflammation
- How to reduce bulgy stomach
- Injection to reduce stomach fat
- How to reduce stomach pain