Hi Komal My age is 47 and I have type 2 diabetes for last 10 years I take medicines for diabetes and for cholesterol and triglycerides My BMI is 30 and weight is 88 kgs I have fat only at my belly with a paunch Whatever measures taken in past to reduce weight through diet control and physical activity results in some weight loss only to be regaiñed in sometime Pls suggest any specific diet / process by which belly fat is reduced significantly Regards Nitin Gupta

Ans: Belly fat called as apple Obesity, is a risk factor for Metabolic syndrome - Non insulin dependant Diabetes, Hyperlipidemia, and Cardiovascular disease.
So belly fat needs addressal
Energy intake through Carbohydrate should be less than energy expended through Physical activity.
30mts brisk walk five times a week is the recommendations, given by ACSM. Intake should be lesser than output.
So have Low glycemic index food, exercise regularly

Ans: To reduce belly fat, some of the guidelines include: Eat plenty of soluble and insoluble fiber foods, have a high protein diet, reduce sugary foods and beverages, do aerobic and strengthening exercises, cut down on refined carbs like white bread, maida foods. Concentrated foods like sweets, chocolate cakes, pastries, ice creams and fried foods should be avoided.

Ans: Hi,
Try an eat more fibre rich food whenever you eat outside too. This small changes will help

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.