I am 66 yrs / 5 Ft. 5 Inches / 92.5 Kgs. I want to reduce my belly and weight to desired level. My C.A.B.G (Heart Bypass surgery) is done in April, 2015. I do walking for 45 minutes daily in the morning. I left yoga 2 years back, but during that period my wt. was around 90 Kgs. Please advice me light exercise and diet to achieve desired wt.- Sudhir Bhawsar, Pune.

Ans: Hi, the way to reduce belly fat is through lifestyle change and not one or two yoga postures or exercises. These are the elements that need to be added to your lifestyle - (1) walking more, gradually start adding 250-500 steps more per day till you start averaging ~ 7000 steps a day. (2) Be more active for a minimum of 10 mins at a time. This means any activity which gets you slightly breathless, but you can still talk. (3) Eat well, follow the 80-20 principle; 80% of the diet should be nutrient-dense and whole foods. 20% can be your favourite, not-so-healthy food, if any. (4) Drink sufficient water (5) Maintain a calorie deficit - which means eating less energy than we burn. (6) Manage Stress through gentle yoga stretches, pranayama and meditation. Doing all this for even just 60-90 days you will see significant changes in your life and the belly fat will also melt away.

Ans: To lose body weight, focus on reducing body fat and increasing lean mass. Follow a diet rich in high fiber, complex carbohydrates, and high protein foods. Avoid include simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries, and namkeens. Include foods like whole grains, vegetables, fruits, nuts, beans, pulses, eggs, lean meat, soya, nuts, etc. Avoid high glycemic foods. Keep a regular exercise regimen.

Ans: Hi,
Try an eat more fibre rich food whenever you eat outside too. This small changes will help