Bardem General Hospital Chief Nutritionist and Head of Department Shamshunnahar Nahid answers readers' selected questions on diet, exercise and weight loss.
Defense: I am 21 years old. Height 5 feet 6 inches. Weight 62 kg. There is some fat in the stomach. This fat is not reduced at all. I exercise at home for 30 minutes every day for 6 months. I am doing the exercises of six pack abs with warm up. In the morning I eat 1 egg, a handful of mixed nuts, a few dates and a fruit. I am eating 1 plate of rice at noon and at night and a glass of milk without cream at night. Drinking plenty of water, about a liter and a half. Other times when I am hungry I eat fruits or nuts. Coffee or tea with a little sugar 1-2 times a day, but belly fat is not reduced. There is no excess fat anywhere in the rest of the body. Should I diet? What exercises will be helpful for me?
Reluctant to disclose name
Answer: To reduce your belly fat, first of all you need a positive attitude. You need to live a healthy life. Eat according to the needs (energy) of the body. Excess calories per day need to be expended through exercise. Remember, there is no special magic to reduce any part of the body, especially the weight of the abdomen or belly. It is entirely a matter of your personal interest. As long as you are not interested, you will not lose weight. The advice of a nutritionist is very important for you.
However, there are some common things that will help you to reduce body and belly fat - high quality meat (without fat) to eat, which helps us to reduce the desire to eat by secreting the hormone PYY (Peptide YY) and increase the efficiency of metabolism. Fiber-rich foods should be eaten more, so that the stomach is full by consuming less calories. Eat more fish or food rich in omega-3. Instead of eating fruit juices, make it a habit to eat low-calorie whole fruits to get nutritious fiber.
Eating probiotics (sour yogurt) after a basic meal keeps the stomach healthy and also helps reduce belly fat. Exclude sweet foods, refined sugars, beverages, processed foods, high calorie foods, fast food, fatty foods, trans fats, etc. Drink enough water along with food. However, you should drink water 20-25 minutes after eating. Get enough sleep at night (less than 5 hours of sleep a night will increase their weight and belly). Anxiety needs to be reduced (stress increases our appetite by increasing the release of the hormone cortisol, which increases the rate of fat accumulation in the abdomen). Those who have lost weight must also follow this rule; Because, weight loss is more difficult to hold, but urgent. Exercising every day, especially abdominal exercises, can gradually reduce your belly fat.
Post a Comment