I am a 52 years old woman who underwent two surgeries together 4 years back which were galbladder removal by laproscopy and uterus removal by open surgery, prior to that I had two children by cesarian section but that was 27 years and 20 years back respectively. Generally people with surgeries have tendency to gain weight. Although I keep my diet control and am not overweight but my belly above the stitches marks on the lowest part of abdomen remains protruding, kindly tell how can I reduce my hanging belly. Rest of my body is normal and not fat. Thanks

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: Striving for a healthier lifestyle at 63 is commendable. While walking is beneficial for overall health and can aid in weight management, it may not be enough to specifically target belly fat. Incorporating diverse exercises like trunk curls, core exercises, and lower abdominal exercises alongside regular walking can effectively reduce belly fat. Additionally, focusing on diet adjustments such as reducing carbohydrates and increasing protein intake, with guidance from a qualified dietitian, is crucial.

Maintaining a balanced diet with appropriate portion sizes and staying hydrated is essential alongside exercise. Prioritizing whole foods like fruits, vegetables, lean proteins, and whole grains while minimizing processed foods and sugary beverages can support weight loss efforts.

Achieving and maintaining a healthy weight requires consistency and patience. Consulting healthcare professionals or Physiotherapists who have expertise in fitness and aerobic training for personalized guidance tailored to individual needs and goals can be beneficial.

Ans: Dear Sir, Thank you for your inquiry. Understanding concerns regarding belly size is crucial, as it can also contribute to back pain. Achieving a reduction in belly size entails embracing a comprehensive approach that encompasses healthy eating habits, regular physical activity, and lifestyle adjustments. Here are some guidelines to assist you in reaching your desired goal: Focus on maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, while avoiding processed foods, sugary snacks, and high-fat meals. Incorporate a variety of exercises into your routine, including cardiovascular workouts like walking, jogging, cycling, or swimming, to burn calories and reduce overall body fat, including belly fat. Additionally, include strength training exercises such as weightlifting or bodyweight exercises to build muscle mass and enhance metabolism. Targeting specific abdominal muscles through exercises like crunches, planks, and leg raises can help tone and strengthen the core. Monitor your caloric intake and limit consumption of sugary and processed foods. Consistency is key to achieving and maintaining a healthy weight and reducing belly fat, so remain dedicated to your diet and exercise regimen while exercising patience with your progress. With commitment and perseverance, you can work towards achieving your desired waist size and overall health goals, thereby alleviating concerns related to back pain.