hello sir, I am 41 years old weighing around 84 kgs height 5'9 inches, and planning for my belly& weight loss, I started eating only 2 times a day(breakfast & lunch) skipping dinner. I am doing 30 mins of exercise along with walking for 30 mins. let me know if you can suggest any diet plan for the same.

Ans:

A healthy body is the outcome of the right diet accompanied with right amount of physical and mental activity.

A regular routine to work out your physical body and healthy practices for mental health are important, especially during the current pandemic period when our schedules are upside down.

I suggest you start a physical workout with walking --  from easy walks in the morning/evening to brisk walking over a month.

Thereafter you can start slow surya namaskar, under guidance. It's great to bring your overall posture in shape.

Thereafter, you should also try dand baithak; again a routine in itself to keep you healthy and strong. Start slow with four or five each and you can gradually increase.

Don’t overdo anything to lose quick weight -- an exercise routine of 40 to 60 minutes is enough for a day. Include a minimum of 10 to 20 minutes of pranayams, not only to ensure mental peace, but also to relax your body after the workout.

Ans: Hello Ibrahim,
Firstly congratulations on losing 11-12 kgs. For many that itself is a big struggle.
It is okay to have junk food once a week though the next day it is advisable to go lighter on the food which your nutritionist can guide you about example having more salads the next day and to taking lemon shots.
Maybe before having the junk food you can exercise for a longer duration that day to compensate.
Not sure of your exercise schedule but only walking will not help. Varied forms of exercises including cardio and some weight training helps to achieve a flatter stomach.
Also it is important to enjoy your food as that creates better health so when eating junk once a week enjoy it without feeling guilty about it.
All the best to achieve your ideal weight!

Ans: Abdominal, or visceral, fat is of concern because it's a key player in a variety of health problems. A combination of exercise and the right diet will help you lose this fat. Adopt healthy lifestyle interventions. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Avoid foods like simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries, etc. Aerobic and strengthening exercises will aid in lowering body fat and increase muscle mass. Exercise for 30-40 minutes daily for at least 5 days in a week.

Ans: Weight gain when you eat more calories than you burn through activity. That means bring about changes in your eating habits and activity regimen. Follow a balanced and healthy diet plan focused on foods which contain high complex carbs, low fat and adequate protein. Focus more on the intake of whole grains, vegetables, fruits, beans, etc. which will add to your fullness and help in weight loss. Have low fat milk and milk products, avoid sugary foods and beverages, high fat foods, etc. Drink plenty of water and adopt regular physical activity.

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.