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38-Year-Old Struggling with Belly Fat: Should Diet and Exercise Be Enough?

Shreya

Shreya Shah  | Answer  |Ask -

Nutritionist, Diabetes Educator - Answered on Jul 23, 2024

Shreya Shah, founder of Health Fuel, is a clinical nutritionist, a certified diabetes educator and a weight loss expert.
A Fit India ambassador, she has been helping individuals to manage thyroid, diabetes and other lifestyle problems with the right diet and nutrition plan for nearly a decade.
Shreya is a member of Indian Dietetic Association and has worked in Mumbai’s KEM Hospital and Bai Jerabai Wadia Hospital For Children and Thane’s L H Hiranandani Hospital where she has trained healthcare professionals and organised wellness workshops.
Shreya holds a bachelor's degree in science from Ramnarain Ruia College, Mumbai, and a post-graduate degree in dietetics from SNDT Women's University, Juhu, Mumbai.... more
PRATIK Question by PRATIK on Jun 22, 2024Hindi
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I m 38 year my stomach area is large I walk daily 1 hour but not getting results I have stop using wheat products and milk products

Ans: -Add adequate protein with every meal
- Early dinner
- Post meal - 15-20min walk
- Preferably shift from refined oil to cold pressed oil
- Prioritise quality sleep
- Manage stress better
- Avoid processed and packaged food
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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Sir im 36 yrs of age weighing 107 kgs and I regularly walk which helps in maintaining my weight but im unable to reduce belly fats. I walk approx 4 kms daily within 30 minutes .
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.

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Dr. Shakeeb good afternoon, I am 63, my belly is quite visible and give very bad looks. I need it should be reduce and normal shape. I also walk 6-7000 steps.
Ans: Dear Sir, Thank you for your inquiry. Understanding concerns regarding belly size is crucial, as it can also contribute to back pain. Achieving a reduction in belly size entails embracing a comprehensive approach that encompasses healthy eating habits, regular physical activity, and lifestyle adjustments. Here are some guidelines to assist you in reaching your desired goal: Focus on maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, while avoiding processed foods, sugary snacks, and high-fat meals. Incorporate a variety of exercises into your routine, including cardiovascular workouts like walking, jogging, cycling, or swimming, to burn calories and reduce overall body fat, including belly fat. Additionally, include strength training exercises such as weightlifting or bodyweight exercises to build muscle mass and enhance metabolism. Targeting specific abdominal muscles through exercises like crunches, planks, and leg raises can help tone and strengthen the core. Monitor your caloric intake and limit consumption of sugary and processed foods. Consistency is key to achieving and maintaining a healthy weight and reducing belly fat, so remain dedicated to your diet and exercise regimen while exercising patience with your progress. With commitment and perseverance, you can work towards achieving your desired waist size and overall health goals, thereby alleviating concerns related to back pain.

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Asked by Anonymous - Jul 16, 2025Hindi
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Hello sirji I got place at NIELIT Ajmer and Thapar both CSE and in NIELIT cyber security and I am from Haryana so wht should I choose?
Ans: As a student from the State of Haryana you are offered seats at NIELIT Ajmer for CSE and Cyber Security alongside CSE at Thapar University, a comprehensive evaluation reveals distinct academic and career pathways. NIELIT Ajmer’s B.Tech in Computer Science and Engineering covers Internet of Things, Cyber Security, and Blockchain Technology with a 60-seat capacity, admission via JEE Main closing around 47,166 for general category, and government-funded programs under MeitY ensuring affordable fees and specialized labs. Thapar University’s CSE achieved an 83% placement rate in 2023 with 334 recruiting companies, robust T&P infrastructure, and major recruiters like Google, Amazon, Microsoft, Deloitte, and IBM. Thapar’s average package of ?11.90 LPA underscores consistent industry engagement and comprehensive training. NIELIT Ajmer Cyber Security offers targeted government-backed certification courses, dedicated placement cells, and proximity to Haryana (~322 km), while NIELIT Ajmer CSE remains nascent with limited placement history. Both institutions feature modern laboratories, libraries, and safe residential facilities supporting holistic student development.

Recommendation: Choose Thapar University CSE for its better job placement record, strong ties with companies, and good academic standing; look at NIELIT Ajmer Cyber Security for affordable, government-supported training in new security technologies; steer clear of NIELIT Ajmer CSE because it has little job placement information and is still growing. All the BEST for Admission & a Prosperous Future!

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