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Dr. Andrew Rynne

Family Physician

Exp 18 years

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What diet should a person take to reduce flab around the belly ?

hi guys, im 31yrs male, being an electrical engineer i have many many mental tensions due to which i cant take my food in regular intervals, my BMI is normal and idle. But my belly is full of fat measuring 36 inches, i dont have any bad habits all i have is irregular diet , loving non veg, fast foods. Now i want to reduce my belly. Can any body help me in my diet. hi guys, im 31yrs male, being an electrical engineer i have many many mental tensions due to which i cant take my food in regular intervals, my BMI is normal and idle. But my belly is full of fat measuring 36 inches, i dont have any bad habits all i have is irregular diet, loving non veg, fast foods. Now i want to reduce my belly. Can any body help me in my diet.
Fri, 30 Nov 2012
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Dietitian & Nutritionist 's  Response
hi nagendra...its high time you have to improve your lifestyle..you need to start doing some exercise like brisk walks/ jog for 40 mins with 10 mins of ad exercises like crunches, plank, reverse crunches..eat small meals every 2-3 hours .. oats upma/ poha/ idli for breakfast, carry snacks like fruits, nuts, egg whites, sprouts, chana kurmura with you.. avoid milk and wheat completely have salad with lunch + 1 howar/ ragi roti + veggies+ dal.. keep your dinner light like soups, salads, veggies/ chicken or fish.. you have to avoid junk and fried.. keep one meal in a week as a cheat meal.. drink 2-3 litres water daily.. rest well..do not lie down immediately after eating..
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Pediatrician Dr. Suryakanta Baraha's  Response
hello nagendra,
regular excercise specially cardio like jugging,brisk walking.swomming also help.
take lot of green leafy veg with fruits.
avoid white bread, pasta. please fast foods. you can take non veg specially chicken fish. but avoid red meat.
avoid palm oil. shift to sunflower oil.
use skimmed milk instead of cream milk.avoid ice cream.
drink a lot of water.
take small but frequent meals.
Never skip breakfast, which is the most important meal of the day, as it kick-starts your metabolism. Instead, eat a heavy breakfast and stick to lighter meals during the day, leaving the lightest meal for dinner.
you could do some crunches. Start with only about ten crunches on the first day and slowly increase it by one or two, crunches, everyday.
take food 2 hr before food in night.
pranayama is very helpful if you have no contraindications.
avoid stress,take good sleep.
hope this will be helpful to you. take care
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