I am 50 and my body is fit and slim. My weight is 64 kgs and height 5ft5" However in the last 6 months my stomach has started bulging out. Want to get it back to where it was. I eat rice, meat , fish and chicken. Also consume alcohol , few pegs a week. My liver is fine as per the routine check-up I did .Any diet I should follow? or anything from the above I should restrict or stop?

Ans: Adopt a healthy dietary regimen. Focus on good protein, low fat and low carbohydrate foods. A high fiber diet is a must. Avoid fast and processed foods. Low Sodium Diet has to be followed for lowering weight and blood pressure. A regular exercise regimen will increase your metabolic rate and help lower your weight.

Ans: Hello Pulkit, gastric issues arise due to many factors like no physical activity, improper diet, more intake of tea/ coffee, less sleep, stress, less water intake, eating outside food. Improve things at all level will help you to come out of the problem. If symptoms are still persisting consultation a doctor will help. Thank you.

Ans: As a physiotherapist, I strongly advise you to stop consuming alcohol, as it significantly impacts your health and contributes to abdominal weight gain. Focus on consuming fewer calories overall to create a calorie deficit, which is necessary for weight loss. Incorporate more lean proteins into your diet, such as chicken, fish, tofu, and legumes. Protein helps build and repair muscle tissue and keeps you feeling full longer. Limit your intake of refined carbohydrates like white bread, pasta, and sugary snacks. Opt for complex carbs like whole grains, vegetables, and fruits.

Engage in short bursts of high-intensity exercises followed by brief periods of rest or low-intensity exercise. Examples include sprinting, cycling, or jumping jacks. Aim for 20-30 minutes per session, 3-4 times a week. Incorporate longer sessions of low-intensity activities such as walking, swimming, or light jogging. Aim for at least 30-60 minutes per session, 5 times a week. Regular exercise is crucial for effective weight management. Make sure to stick to your workout routine. Drink plenty of water throughout the day to stay hydrated and support metabolic processes. Ensure you get adequate sleep, as it is essential for recovery and overall health.

Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises. Consider scheduling regular sessions with a physiotherapist to tailor a specific exercise program to your needs and monitor your progress. Additionally, consulting a nutritionist can help you develop a balanced diet plan that aligns with your weight loss goals.

Ans: -Add adequate protein with every meal
- Early dinner
- Post meal - 15-20min walk
- Preferably shift from refined oil to cold pressed oil
- Prioritise quality sleep
- Manage stress better
- Avoid processed and packaged food