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Suggest the diet pattern and exercises to reduce my tummy fat

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
Hi, I have some tummy fat. I would like to get rid of that. I am 6ft 183cm tall and turning 24 in a few days. Can you suggest some diet pattern and exercises. I have very low stamina. So some light exercises will do.
Posted Sat, 18 Jan 2014 in Weight
Answered by Meenakshi Attrey 45 hours later
Brief Answer: low carb diet with abdominal crunches Detailed Answer: Hi, Thanks For using HealthcareMagic. The best and the most easy way to get rid of the localized fat is exercise. as you said you have a bulging tummy. Therefore i would advise you to start following the abdomen specific exercises which along with a low carbohydrate diet would help you tackle this problem. let us talk about the diet first. Cut down on calories and add the necessary fillers like insoluble fibers to add bulk to the diet, you may include whole grains, fruits, raw salads, vegetable preparations. This helps in attaining satiety while consuming lesser calories. Restrict the intake of the refined foods like those made with refined wheat flour. Avoid sugar wherever possible. Making way for the good protein sources like legumes, dals, milk and its products and soy in the diet also helps in cutting down the calorie intake. It is important to consume sufficient water and take a good sleep. Also, you must 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. You may also include options like green tea and lemon tea. Buttermilk and tender coconut water are also good options. As mentioned above, 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. 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. Make sure that you give enough time to warm up and cooling down after each workout.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. 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. Meenakshi
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