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Komal Jethmalani | Answer |Ask -Follow

Dietician, Diabetes Expert - Answered on Oct 19, 2020

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more

Question by Nitin on Oct 19, 2020Hindi

Good food at home, and no outside food, during the lockdown has seen me lose weight.
I am getting lots of compliments. But this has made my tummy paunch look even bigger. How can I reduce it?
I am 45 years old, 5.5 feet and 70 kg now. I have lost 13 kgs.
--Nitin

Ans:

class=rbigGlad to hear that you are motivated and have made an effort towards fitness.

Losing weight is certainly important if you have more than normal BMI.

But along with this, one must adopt a fitness schedule to build lean mass.

Endurance and strength will bring about a change which will help build your physique.

There are no on-spot exercises which will reduce your paunch.

Visceral fat is common amongst people. Tone up your body with weight training and focus on the abdominal muscles.

Make sure you eat well along with this.

Include protein rich foods like dairy, lean meat, eggs, lentils, etc, to provide the fuel for such intense workouts.

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 | Answer |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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