55-Year-Old with Stents & Knee Issue: How Can I Safely Lose Belly Fat?

Dr Shakeeb Ahmed Khan |184 Answers |Ask -Follow

Physiotherapist - Answered on Nov 21, 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 - Nov 19, 2024Hindi

Hello Dr.Shakeeb, I’m a 55 yrs male, had stents implanted in 2020 because of bad food habits and lack of regular movement, things have improved since then with better control on food habits. My problem is belly fat which is embarrassing and my weight is 77kgs, I was on knee braces for last 30 days bcoz of a slight ligament strain, so not able to do strenuous exercises. Pls suggest a workable regime for belly fat elimination considering my case history.

Ans: Hello Sir. Thank you for your query. Reducing belly fat requires a combination of calorie control, low-impact exercises, and lifestyle changes, tailored to your health history. Start by maintaining a slight calorie deficit of 200-300 kcal/day, focusing on a balanced diet rich in lean proteins, complex carbs, and healthy fats while avoiding sugary and processed foods. Drink 2-3 liters of water daily to stay hydrated. Engage in low-impact activities like brisk walking for 30-40 minutes daily, which is gentle on the knees and heart-friendly. Incorporate simple core-strengthening exercises such as pelvic tilts, seated knee lifts, and standing side bends to activate abdominal muscles without straining your knees. As your ligament strain heals, consult Physiotherapist about gradually increasing exercise intensity, including light resistance training. Prioritize 7-8 hours of quality sleep and manage stress through mindfulness to lower cortisol levels, which can contribute to belly fat. Small, frequent meals can keep your metabolism active, and tracking progress through waist measurements rather than just weight will help you stay motivated. These adjustments will promote gradual, sustainable fat loss while ensuring safety and heart health. I wish you healthy and active lifestyle.

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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Hi KomalMyself Mukesh. My height is around 5.5 and weight is 70 kg.But problem is my belly fat, I want to reduce it as my job is sitting only for 8-9 hours (on PC).I used to walk half an hour in the morning, apart from light exercise for 15-20 minutes.Could you please suggest advice to reduce my belly fat, any more exercise or diet?Mukesh Kumar

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With WFH in recent times, activities have reduced.

Lack of physical exercise lowers the lean mass in the body, reduces the metabolic rate and thereby causes increase in fat percentage.

The most visible build-up of excess fat under the skin, cellulite, is evident as belly fat, which is very commonly seen in the Indian adult who does minimal exercise.

Aim for a workout routine of aerobic and strength training exercises.

Aerobic exercises like walking, jogging, sports activities, etc, help burn fat and strength exercises build muscle and overall skin elasticity.

Make it a point to stretch in between work hours.

Avoid binge eating.

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Question by Anil - Aug 22, 2022Hindi

Dear Komal, The rest of my body is okay but I have excessive belly fat. I know I cannot get rid of it immediately but can I get it of it slowly? If yes, how? Is surgery a good option? Is this kind of surgery bad for your health? Thanks, Anil

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Belly fat is visceral fat which is hard to lose.

The leading causes are an erratic or sedentary lifestyle, lack of activity, poor diet or alcohol consumption.

Adopt a healthy balanced diet with adequate protein-rich foods, more complex carbohydrates and a low-fat intake to increase metabolism.

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Follow a regular exercise schedule with strengthening and aerobic exercises. Be consistent so that you can bring about an effective reduction in belly fat gradually.

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