Nutrition Online Doctors Consultation — page 2

Hello , Start exercises. Reduce carbohydrates in diet Drink plenty of water No sugars in tea or coffee regularly eat fiber rich food. Practice yoga and gym activities.

Losing weight, especially belly fat, can be challenging, but with the right combination of diet, exercise, and lifestyle changes, you can achieve steady and sustainable results. Here’s a comprehensive plan to help you: 1. Inflammatory-Reducing Drinks for Weight Loss Warm lemon water with honey: Boosts metabolism when consumed on an empty stomach. Ginger and turmeric tea: Helps reduce inflammation and aids digestion. Cinnamon and fenugreek water: Soak 1 tsp of fenugreek seeds and a small cinnamon stick overnight, strain, and drink in the morning to regulate blood sugar and reduce bloating. Green tea: Contains catechins that promote fat loss when consumed twice daily. 2. Yoga Poses to Reduce Belly Fat Practice these yoga poses daily for 20-30 minutes: Bhujangasana (Cobra Pose) – 2-3 minutes Strengthens the core and stretches abdominal muscles. Dhanurasana (Bow Pose) – 2-3 minutes Tones the belly and strengthens the back. Naukasana (Boat Pose) – 3-5 minutes Engages the core muscles and helps burn belly fat. Vrikshasana (Tree Pose) – 2-3 minutes per side Improves balance and strengthens legs, enhancing overall body toning. Surya Namaskar (Sun Salutation) – 10-15 minutes A full-body workout that improves metabolism and burns calories. 3. Effective Exercises for Weight Loss Cardio Workouts (30-45 minutes, 3-5 times a week) Brisk walking, jogging, cycling, or swimming to burn calories. Strength Training (3 times a week) Squats, lunges, and planks build muscle and increase metabolism. HIIT (High-Intensity Interval Training) Short bursts of intense exercise (30 sec) followed by rest (30 sec) for 15-20 minutes. Core Exercises Bicycle crunches, leg raises, and Russian twists to target belly fat. 4. Diet Tips for Weight Loss Eat fiber-rich foods (vegetables, fruits, whole grains) to stay full longer. Include protein (eggs, chicken, fish, legumes) to boost metabolism. Reduce refined carbs and sugar intake (white bread, sweets). Stay hydrated and avoid sugary drinks. Eat your last meal at least 3 hours before bedtime. 5. Lifestyle Tips Get 7-8 hours of quality sleep to regulate metabolism. Reduce stress through deep breathing, meditation, or hobbies, as stress can lead to belly fat.

As u want your specific area to increase,I would suggest u to do gym targeting those area and also weight gaining protein with proper diet. Instead of rapid weight gain I would suggest slow gains as it wouldn't strain your body