Suggest diet for healthy eating and weight loss
Be active and eat good
When it comes to diet, the choices for a weight loss program rotate around the high fibre sources of energy while eliminating any possible source of empty calories like alcohol and carbonated beverages. Also, the other high calorie foods like sweets, white rice, sugars, ice cream, refined foods etc. should be cut down in terms of intake.
Dairy is important, but is would be wise to opt for low fat dairy products and avoid adding any sugar to these items.
Fats and fried foods have a lot of flavour but at the same a time these provide quite high percentages of calorie post digestion, in addition to the unwanted fats and sometimes direct cholesterol. Choose from refined vegetables oils like rice XXXXXXX olive, corn etc. while eliminating the saturated fats like coconut oil, pure ghee and butter etc.
Fruits and vegetables are low in calories but are packed with vitamins, minerals and fibre. These are good options for a quick bite as a snack. Not only refreshing, but they also help in improved digestion and keep you full. Nuts and dry fruits may also be taken in moderation, keeping in mind that when fried nuts and dry fruits provide too many calories, and are also difficult to digest. Whole pulses and cereal grains are packed with quality fibre, and maintain satiety for longer hours.
Go for pears, apple cider vinegar, yogurt, unsalted popcorn, green tea, black coffee (sugarless) and black beans. Use less salt in diet and take your meals on time. You may divide the meals into small portions and have it at regular intervals. Combine your diet program with physical activities for better results. A brisk walk of 30 minutes or some light exercises may be started at initial phase. Gradually improving the time and frequency.
Hope this helps.
exercises and Diet
Thank you for the reply.
Abdomen is actually the most common target for excess fat deposition. While a low fat low calorie and high fibre diet, as discussed in previous reply, helps to get rid of excess fat in general, Localised fat reduction requires specific exercises and improved metabolism.
exercises like crunches, twist crunches, bicycle crunch, step hop, squats etc. are excellent to burn abdominal fat and tone the muscles. Set a specific 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. Make sure that you manage enough time for warm up before and cooling down after each workout. Avoid lying down or sitting immediately after the meals. You may take light walk after lunch and dinner. Or if possible sit in Vajrasana for 15 – 20 minutes after the meals.
Avoid heavy meals after sunset and reduce the total salt intake.
Try and maintain 250 minutes of exercise in a week.
eat light and on time
Greetings from HealthcareMagic.
Abdominal bloating may be caused due to multiple factors like indigestion, heartburn, constipation, intolerance to dairy (lactose), or overgrowth of intestinal bacterial flora etc. to overcome the problem make sure that you take light food but at the same time maintain the timings and meal composition. Avoid foods that increase gas formation like cabbage, lentils and dried beans.
Also avoid chewing gum, carbonated beverages, fermented foods and drink water and other fluids directly from the glass instead of using straw. Eating in hurry, chewing and swallowing the food fast may results in swallowing the air, a cause of repeated bloating, thus eat slowly and chew properly.
If you encounter this problem repeatedly then avoid regular dairy for few days and take the lactose free dairy products only, like soy milk etc. There is no need to avoid gluten at present however if the symptoms do not subside in next 10- 15 days even after following the dietary restrictions, then you should consider taking a food tolerance test.
For bloating proton pump inhibitors will help you like Omeprazole or Pantoprazole. You need to take it 30 minutes prior to breakfast with empty stomach for 2 weeks. If you will not feel better with it then A qualified gastroenterologist can assist you with the same.