Hi Komal,
I am WFH on laptop 8-10 hrs daily. I am 38 years old, 175 cm height, 74 kg weight, medium build.
Concern: Stiff belly fat gradually inching up since a few years.
Past issues: I had high uric acid issues (highest below 8) and certain back/neck problems. Am ok now with protein consumption control, 40 min targeted exercise 3-4 times a week and daily 2 km walk/jog.
My food intake is paratha+milk in morning usually, 3 chapatis with vegetable+curd/dal in lunch and 2 chapatis+veg in dinner with milk late night.
Please advise diet/exercise for a leaner body and flat tummy.
Ashu Gupta

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.

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.