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Suggest diet to reduce stomach

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
I have big belly/stomach please help me to reduce it by diet or something else
Posted Mon, 30 Dec 2013 in Diet Plans
Answered by Meenakshi Attrey 1 hour later
Brief Answer: modify diet and focus on abdominal exercises.. Detailed Answer: Hi XXXXX, Thanks for posting the query. Increase in belly fat is often associated with poor eating habits and lack of physical activity, especially the exercises that target the abdominal muscles. To reduce the abdominal fat, you are required to consider some basic changes in the eating pattern and food choices along with a modified exercise routine. Cutting down on calories and adding the necessary fillers like insoluble fibers would add bulk to the diet. This helps in attaining satiety while consuming lesser calories. Include a lot of whole cereals, pulses, fruits and vegetables to your diet. However, certain fruits and vegetables like, potato, yam, colocasia, mango, banana, sapota, grapes etc. should be avoided. Restrict the intake of the refined foods like those made with refined wheat flour. Avoid taking sugar in the diet wherever possible. Include good protein sources like legumes, dals, milk and its products and soy in the diet. It is important to consume sufficient water and get a good night's sleep. Green smoothies like beetroot orange with mint or spinach with XXXXXXX and lemon are also effective in weight reduction. You are also required to choose the fats 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. Include options like green tea and lemon tea. Buttermilk and tender coconut water are also good options. In addition to the dietary modifications, exercises are equally important, especially the ones for abs. Moves like crunches, twist crunches, bicycle crunch, step hop, squats etc. are excellent to burn abdominal fat and tone the muscles. Avoid lying down or sitting immediately after the meals. you may go for a 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. Here is a sample plan for a day to help you with a Daily Routine: Early Morning: XXXXXXX warm water with 1 tsp. chia seed powder - 1 Glass Breakfast: non fried preparations/ whole wheat breads/ vegetable poha / idli sambhar etc. Mid-Morning: Fruits ( avoid the carbohydrate rich fruits like mango, sapota, grapes, banana, custard XXXXXXX and watermelon) Lunch: 2 chapatti + sabji I katori + boiled rice 1 katori + dal – 1 katori + salad 1 katori Evening Snacks: Tea / Coffee (less or sugar) + high fiber bis. OR Sprouts 1 katori Dinner: 2 chapatti + vegetable 1 katori + skimmed buttermilk 1 glass + salad 1 katori. Start your meals with salads and buttermilk, and stop eating when you are just full. Hope this helps. Meenakshi
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