Hi, I am 185 cms 79 Kgs 44 yrs. eat oatmeal, boiled egg, cucumber for breakfast, dal rice veg for lunch and roti, veg for dinner, orange, apple, butter milk when I feel hungry during the day. I workout 4 times a week and run 10-12 KMS on weekend . I have fat in and around belly area. What food can I eat to remove the fat from belly and have muscular appearance there ?

Ans:

With WFH scenarios adding to a lack of physical activity, our metabolic rates are drastically reduced.

This increases the fat percentage in our body and gives that belly fat which we all unwillingly but gradually grow!

Muscle toning and weight exercises are ideal for reducing tummy fat.

A diet which is balanced, meets all nutrient requirements and focuses on low fat, low carb foods will work effectively for fat loss.

Include more foods containing fibre like green vegetables, lentils, fruits, whole grain cereals and have small frequent meals.

Ans:

To reduce weight, you have probably focused on lowering your calorie requirements more than the minimum.

When total calorie and protein intake is reduced, it results in loss of lean mass.

Cardio activities like jogging are effective in fat loss but without proper nutrition will result in overall loss of lean mass. Thus, the quick loss of seven kgs.

Unfortunately, as minimum nutrition has been used as a means to lower weight, there will be a bounce back of the same once you start eating well.

You must consume the minimum requirement of all macro and micro nutrients for sustenance and healthy fat loss.

Avoid high fat and carb foods to cut excess calories.

Have high fibre and protein foods like whole grain cereals, lentils, fruits and vegetables, nuts, etc.

Weight and strength training is excellent for body toning and reducing fat percentage in specific body parts like the tummy.

Ans: The layer of fat that is accumulated around the abdomen is known as "belly fat," and it is sometimes blamed for giving the appearance of a protruding or bulging belly. People acquire belly fat for a variety of causes, such as stress, poor food, lack of sleep, genetics, and physical inactivity. In order to get rid of belly fat, you need to combine stress management strategies, a good diet, regular exercise, and enough sleep. Belly fat can be reduced with a diet heavy in fruits, vegetables, whole grains, lean proteins, and low in processed foods. Planks and crunches, two exercises that work the abdominal muscles, can also be beneficial. Furthermore, controlling stress levels and obtaining adequate sleep might help avoid the sugar spikes.

Ans: It’s wonderful that you’re enthusiastic about getting back into the gym to work towards weight loss and a lean, toned physique! As a physiotherapist, I suggest scheduling regular check-ins with a physiotherapist to monitor your progress and make any necessary adjustments to your exercise routine. To effectively lose fat, particularly around the abdomen, while building muscle, try a balanced approach that incorporates both cardio and strength training. Start with 20-30 minutes of moderate-intensity cardio—like brisk walking, cycling, or jogging—three to five times per week to increase calorie burn. For strength training, focus on compound exercises such as squats, lunges, push-ups, and rows, with three sessions per week. Begin with lighter weights, increasing gradually as your strength builds, and focus on good form to develop lean muscle without bulk.

Including core exercises, like planks, Russian twists, and leg raises, will help to strengthen and tone your abdominal muscles; however, remember that fat loss from specific areas requires overall body fat reduction. A high-protein, balanced diet will be crucial for supporting muscle growth and managing hunger, so aim to reduce processed foods and sugars. Consistency is essential—maintain a regular exercise schedule, and ensure you have rest days for recovery. With dedication, you’ll see steady improvements over time. Best of luck, and don’t hesitate to reach out if you need further guidance!