I am 57 year old use to consume alcohol 180 ml every day, my abdomen is increasing what should i do ?

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.