Thanks for sharing your concern,
Increase in belly fat or central obesity is one of the important health risks; it is good that you are aware of this.
Ideal Weight depends on your height and waist circumference and is independent risk factor; if waist to hip ratio if >1 is for males it is high time you should take care of this.
Please let me know your height and weight also your eating habits so that I can guide you better.
In general a balanced, low-calorie diet is recommended for gradual weight loss
, minerals and unsaturated fatty acids have to be added to the basic protein-carbohydrate
Mild obesity can be treated with low-calorie diet and increase in exercises. Moderate exercises like walking reduces 5 Kcal/min, while in a little more strenuous exercise 7-10 Kcal/min is utilized. Therefore do follow exercise regularly in the aim to maintain negative balance of around 7500 Kcal which is required to lose a kilogram of weight.
Both diet therapy and exercise have to be continued for long periods to maintain reduced weight.
Initially you can reduce fried items, sugar, and increase fresh fruits and XXXXXXX vegetables in diet and start regular exercise may to begin with only walking at brisk pace for 3-4 km/day.
Hope this information should help you, if you have any further query please ask, I will be happy to help.
Dr. Akhilesh Dubey M.D.