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I do yoga 5 days a week, walk 3 days a week, eat minimally, and follow a healthy diet, but my belly bulge won't go away. What's wrong?

Pushpa

Pushpa R  | Answer  |Ask -

Yoga, Mindfulness Expert - Answered on Nov 05, 2024

Pushpa R is the founder of Radiant Yoga Vibes.
In the last 10 years, she has trained over 400 people in yoga and counselled many others at corporate events.
She holds a master of science degree in yoga for human excellence from Bharathidasan University, Trichy.
Pushpa specialises in meditation, yoga for wellness and mindfulness.... more
SJ Question by SJ on Oct 23, 2024Hindi
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Hello, i am practising yoga for an hour 5 days a week and walk 5 kms 3 days a week for last 4 years.The amount food take daily is also very minimal and follow a healthy diet. But my belly is always bulged. It looks weird as it looks more than the lower belly. Whatever i do its not reducing. Please help

Ans: A persistent belly bulge, especially in the upper belly, can sometimes be due to factors beyond diet and exercise. It might be related to posture, core muscle engagement, or even digestive issues like bloating. Here are some steps that may help:

Core-Strengthening Exercises: Practicing core-specific yoga postures, like Navasana (Boat Pose) and Ustrasana (Camel Pose), can target deeper abdominal muscles. These help to strengthen the core from within and may help reduce the bulge over time.

Breathing Techniques (Pranayama): Try Kapalabhati (Skull Shining Breath) under guidance. It stimulates digestion, improves blood flow to the abdominal area, and may reduce bloating.

Focus on Digestion: Sometimes, a bloated appearance can be related to food intolerances. Watching which foods cause bloating and eating mindfully may help.

Since results can vary, working with a yoga coach can help you get a practice tailored to address specific needs. They can help monitor progress and adjust practices for the best outcome.

Warm regards,
R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/
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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Sir im 36 yrs of age weighing 107 kgs and I regularly walk which helps in maintaining my weight but im unable to reduce belly fats. I walk approx 4 kms daily within 30 minutes .
Ans: Thank you for your inquiry. I appreciate your dedication to maintaining a consistent walking routine for weight management. However, if you're specifically aiming to reduce belly fat, it might be beneficial to incorporate additional methods into your regimen.

While walking is great for overall health and weight control, integrating strength training exercises can be instrumental in building muscle mass and boosting metabolism, thereby facilitating greater fat loss, including targeting belly fat. Incorporate exercises such as squats, lunges, push-ups, and abdominal workouts like crunches or planks.

To enhance the effectiveness of your walking routine, consider adding intervals of higher intensity. This might entail alternating between periods of brisk walking and intervals of more vigorous effort, such as walking uphill or increasing your pace to a jog for brief durations. This approach can elevate calorie expenditure and promote fat burning.

In terms of nutrition, it's crucial to pay close attention to your dietary habits, as they significantly impact fat loss. Prioritize a well-rounded diet rich in whole foods such as fruits, vegetables, lean proteins, and whole grains, while minimizing intake of processed foods, sugary beverages, and excessive calories, which can contribute to belly fat accumulation. Additionally, consider reducing carbohydrate intake and increasing protein consumption in consultation with a registered dietitian for personalized guidance.

Overall, by incorporating these strategies alongside your walking routine, you can optimize your efforts towards reducing belly fat and improving overall health.

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Dr. Shakeeb good afternoon, I am 63, my belly is quite visible and give very bad looks. I need it should be reduce and normal shape. I also walk 6-7000 steps.
Ans: Dear Sir, Thank you for your inquiry. Understanding concerns regarding belly size is crucial, as it can also contribute to back pain. Achieving a reduction in belly size entails embracing a comprehensive approach that encompasses healthy eating habits, regular physical activity, and lifestyle adjustments. Here are some guidelines to assist you in reaching your desired goal: Focus on maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, while avoiding processed foods, sugary snacks, and high-fat meals. Incorporate a variety of exercises into your routine, including cardiovascular workouts like walking, jogging, cycling, or swimming, to burn calories and reduce overall body fat, including belly fat. Additionally, include strength training exercises such as weightlifting or bodyweight exercises to build muscle mass and enhance metabolism. Targeting specific abdominal muscles through exercises like crunches, planks, and leg raises can help tone and strengthen the core. Monitor your caloric intake and limit consumption of sugary and processed foods. Consistency is key to achieving and maintaining a healthy weight and reducing belly fat, so remain dedicated to your diet and exercise regimen while exercising patience with your progress. With commitment and perseverance, you can work towards achieving your desired waist size and overall health goals, thereby alleviating concerns related to back pain.

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Janak

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MF, PF Expert - Answered on Jul 17, 2025

Money
I am 34 years old woman. Want to retire at the age of 50 years. I have 28 lacs PPF,360000 NPS, 3 mutual funds approx 60k in each. 11 lacs in PF. 2 loans - personal and car loan for 5 years. Personal loan already 1+ year gone car loan 2+ year gone.
Ans: Hi Priya,

Current Investments -
Your current investments are more (over 90%) in Debt than Equity e.g. PF (PPF+PF) = 39 lacs out total 44.4 lacs.
Debt investments like PPF/PF provide safely and security to the invested capital. But the interest rates just about help meet inflation. Growth is not achieved with these investments in the true sense.
Equity based investments like Equity Mutual Funds will provide growth in the long term (at least 5 years, and you have a good 16 years). Your current allocation is just over 6 lacs even assuming NPS as equity (check and update allocation to equity to max possible).

Loans-
Personal loans will typically have very high interest rates. This should be the first one you should try to close as early as possible. There is no point allocating any savings to investment giving less returns and paying high interest in this loan.
Car loan can continue as per schedule as its interest rate will be much less compared to Personal Loan. Unless you can prepay and close it also early, depending on your saving potential.


To retire early at age 50, you have the next 16 years to grow your corpus to a respectable amount.
I assume you are employed and contributing to PF and NPS. Hopefully you are contributing regularly to Mutual Funds also.
As income, expense and saving/investing details are unavailable I can provide some guidelines only.
Do try to maximize your monthly investment towards Equity Mutual Funds to accumulate a decent corpus for retirement.
Unless you are claiming tax benefits for PPF, consider lesser contribution to it now.
By the time you retire your Equity and Debt should be near 50% each, there by providing you safety and growth. In fact you can try to achieve higher Equity % if possible.
Overall your corpus should fetch average of over 10% returns (currently its under 8%).

Action items
1. Pay off personal loan ASAP
2. Invest maximum savings into equity mutual funds
3. Once you have done above 2, consult a CFP to help with retirement corpus - this depends on various factors, monthly expenses, life expectancy, etc.
4. Ensure you have adequate health cover. Take a topup plan with a higher coverage and lower premiums.

If you have other goals/requirements, then do discuss with CFP and arrive at a holistic plan.

Thanks & Regards
Janak Patel
Certified Financial Planner.

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DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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