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Dr Shakeeb Ahmed Khan |142 Answers |Ask -Follow

Physiotherapist - Answered on Mar 13, 2024

Dr Shakeeb Ahmed Khan is a senior consultant physiotherapist with over 12 years of experience specialising in orthopaedic and paediatric physiotherapy.
He has served as a technical consultant for the World Health Organisation, the United Nations, the Tata Institute of Social Sciences and several national and international NGOs.
Besides physiotherapy, he is keenly interested in disability management, early intervention, geriatric care and assisting children with disabilities.
Dr Khan has a bachelor's degree in physiotherapy from the Ravi Nair Physiotherapy College in Wardha, Maharashtra, a master's degree in disability rehabilitation administration from the National Institute for the Mentally Handicapped, Secunderabad, and a PhD in disability management from Bangalore University.... more

Asked by Anonymous - Mar 13, 2024Hindi

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: Although your age is not mentioned but I assume you are above 25. For abdominals please incorporate targeted core exercises into your routine to strengthen and tone your abdominal muscles. Planks, crunches, Russian twists, and leg raises are all effective exercises for this purpose.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Komal Jethmalani |382 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Nov 26, 2020

Question by Ashu - Nov 26, 2020Hindi

Hi Komal,I am WFH on laptop 8-10 hrs daily. I am 38 years old, 175 cm height, 74 kg weight, medium build.Concern: Stiff belly fat gradually inching up since a few years.Past issues: I had high uric acid issues (highest below 8) and certain back/neck problems. Am ok now with protein consumption control, 40 min targeted exercise 3-4 times a week and daily 2 km walk/jog.My food intake is paratha+milk in morning usually, 3 chapatis with vegetable+curd/dal in lunch and 2 chapatis+veg in dinner with milk late night.Please advise diet/exercise for a leaner body and flat tummy.Ashu Gupta

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.

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Komal Jethmalani |382 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Oct 27, 2020

Question by Prabodh - Oct 27, 2020Hindi

Hi KomalMy name is Prabodh.My height: 5'7Weight 75 kgAge: 42 yearsI was weighing 82 kg seven months back.I started 50 minutes of jogging six days in week with two meals (lunch and dinner) in a day.This regime helped me reduce seven kg of weight but there's no significant reduction in belly fat.I want to reduce my tummy fat.I am aiming to further cut down my weight by eight kg in next 3-4 months.Please suggest what diet and workout regime I should follow to achieve my target weight.I am a pure vegetarian.Prabodh

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.

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