Hi Komal
My name is Prabodh.
My height: 5'7
Weight 75 kg
Age: 42 years
I 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:

With WFH scenarios adding to a lack of physical activity, our metabolic rates are drastically reduced.

This increases the fat percentage in our body and gives that belly fat which we all unwillingly but gradually grow!

Muscle toning and weight exercises are ideal for reducing tummy fat.

A diet which is balanced, meets all nutrient requirements and focuses on low fat, low carb foods will work effectively for fat loss.

Include more foods containing fibre like green vegetables, lentils, fruits, whole grain cereals and have small frequent meals.

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

Ans: The layer of fat that is accumulated around the abdomen is known as "belly fat," and it is sometimes blamed for giving the appearance of a protruding or bulging belly. People acquire belly fat for a variety of causes, such as stress, poor food, lack of sleep, genetics, and physical inactivity. In order to get rid of belly fat, you need to combine stress management strategies, a good diet, regular exercise, and enough sleep. Belly fat can be reduced with a diet heavy in fruits, vegetables, whole grains, lean proteins, and low in processed foods. Planks and crunches, two exercises that work the abdominal muscles, can also be beneficial. Furthermore, controlling stress levels and obtaining adequate sleep might help avoid the sugar spikes.

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.