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: Although your age is not mentioned but I assume you are above 25. For abdominals please incorporate targeted core exercises into your routine to strengthen and tone your abdominal muscles. Planks, crunches, Russian twists, and leg raises are all effective exercises for this purpose.

Ans: Sorry to hear about your concern regarding your stomach size compared to your body weight. Creating a calorie deficit, where you consume fewer calories than you burn, is crucial for reducing body fat, including around the stomach, and this can be achieved through a combination of diet and exercise. A high-protein diet helps with weight loss and muscle building by keeping you full longer and supporting muscle repair and growth. Incorporating resistance exercises such as squats, lunges, push-ups, and weightlifting into your routine can help build muscle and boost metabolism, burning calories and toning abdominal muscles. Cardiovascular exercises like walking, jogging, cycling, and swimming also help reduce overall body fat. Additionally, core strengthening exercises like planks, leg raises, and Russian twists can improve muscle tone in the stomach area. It’s important to maintain a consistent exercise routine and be patient, as changes in body composition take time. I recommend visiting a physiotherapist who can create a personalized exercise plan tailored to your needs.

Ans: Namaste!!
Your gut needs to be made stronger and that will help you a lot. Please consult a good nutritionist to plan a clean diet. Practicing yoga under a qualified teacher will help a lot. Have hot water at least five to six times a day. These tips will help a lot.

Ans: Reducing belly fat takes time and a combination of the right exercises, diet, and stress management. Since you’re already cycling and exercising regularly, here are a few additional tips that might help:

Core-Strengthening Yoga Poses: Include poses like Boat Pose (Navasana), Plank Pose, and Cobra Pose in your routine. These strengthen your abdominal muscles and improve posture.

Breathing Exercises (Pranayama): Practice “Kapalabhati” (Skull Shining Breath) daily for 5-10 minutes. This energizing breathing technique helps burn belly fat and improves digestion.

Mindful Eating: Pay attention to what you eat. Reduce sugar, processed foods, and fried items. Eat more fresh vegetables, fruits, whole grains, and lean proteins. Eating slowly and chewing well also helps.

Stress Management: High stress can lead to stubborn belly fat. Spend 10 minutes daily in meditation or relaxation techniques to calm your mind.

Hydration and Sleep: Drink plenty of water and ensure 7-8 hours of good sleep every night. Both are crucial for weight loss.

For best results, consult a yoga coach who can guide you with the right techniques for your body type.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/