I want to reduce my belly. I at times eat outside food when am stressed out. I have less exercise habit as I have scoliosis, I cannot do hard gym exercises. Can some one guide me on my diet and what exercise I can do to reduce my belly fat quickly. My height is 178 cms Weight is 85 kg.. most of the contribution is from my belly I suppose :)

Ans:

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.

Ans: Abdominal, or visceral, fat is of concern because it's a key player in a variety of health problems. A combination of exercise and the right diet will help you lose this fat. Adopt healthy lifestyle interventions. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Avoid foods like simple carbohydrates, which are processed, such as sugar, pasta, white bread, flour, and cookies, pastries, etc. Aerobic and strengthening exercises will aid in lowering body fat and increase muscle mass. Exercise for 30-40 minutes daily for at least 5 days in a week.

Ans: Hi SKJ, I get this question very often here. So, I have answered it on video and you can watch it here: https://www.rediff.com/getahead/report/yoga-day-how-to-reduce-belly-fat/20230621.htm
Hope it helps you in your journey. Wishing you all the best.

Ans: Hi, the way to reduce belly fat is through lifestyle change and not one or two yoga postures or exercises. These are the elements that need to be added to your lifestyle - (1) walking more, gradually start adding 250-500 steps more per day till you start averaging ~ 7000 steps a day. (2) Be more active for a minimum of 10 mins at a time. This means any activity which gets you slightly breathless, but you can still talk. (3) Eat well, follow the 80-20 principle; 80% of the diet should be nutrient-dense and whole foods. 20% can be your favourite, not-so-healthy food, if any. (4) Drink sufficient water (5) Maintain a calorie deficit - which means eating less energy than we burn. (6) Manage Stress through gentle yoga stretches, pranayama and meditation. Doing all this for even just 60-90 days you will see significant changes in your life and the belly fat will also melt away.