Hi Gaurav. I am about 5"5' and around 59-60 Kgs in weight. Slim, with an athletic body and regularly exercise, run etc. I have a bit of a tummy with flab, though, which affects my overall look. What's the best way to flatten it?. I am consuming more protein with my meals now. Thank you.

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: Namaste!!
Your gut needs to be made stronger and that will help you a lot. Please consult a good nutritionist to plan a clean diet. Practicing yoga under a qualified teacher will help a lot. Have hot water at least five to six times a day. These tips will help a lot.

Ans: Reducing belly fat takes time and a combination of the right exercises, diet, and stress management. Since you’re already cycling and exercising regularly, here are a few additional tips that might help:

Core-Strengthening Yoga Poses: Include poses like Boat Pose (Navasana), Plank Pose, and Cobra Pose in your routine. These strengthen your abdominal muscles and improve posture.

Breathing Exercises (Pranayama): Practice “Kapalabhati” (Skull Shining Breath) daily for 5-10 minutes. This energizing breathing technique helps burn belly fat and improves digestion.

Mindful Eating: Pay attention to what you eat. Reduce sugar, processed foods, and fried items. Eat more fresh vegetables, fruits, whole grains, and lean proteins. Eating slowly and chewing well also helps.

Stress Management: High stress can lead to stubborn belly fat. Spend 10 minutes daily in meditation or relaxation techniques to calm your mind.

Hydration and Sleep: Drink plenty of water and ensure 7-8 hours of good sleep every night. Both are crucial for weight loss.

For best results, consult a yoga coach who can guide you with the right techniques for your body type.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/