I have a desk job and in the past 6 months I have gained weight along with increase in belly. What is the minimum time and what are the essential excerices that I should do at gym or at home to lose weight and gain good healthy body in 2-3 months? Please provide me suitable help. Thanks in advance!
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Sedentary lifestyle and faulty dietary habits are a major cause of weight gain. Central obesity is a risk factor for diabetes & heart disease. Diet suggestions: 1. Drink 3 litres water daily 2. Avoid junk/ processed/ packaged/ fried/ sugary foods, soft & hard drinks, chocolate, ice cream 3. Use less oil in cooking 4. Have small frequent meals instead of 3-4 large ones 5. Replace simple carbs like potato, sugar, refined grains (maida, white rice, noodles, white bread, biscuit) with complex carbs like whole fruits, vegetables, whole grains (atta, dalia, suji, bajra, ragi, barley, oats, brown rice, atta bread) 6. Avoid sleeping or lying down within 1 hr of a meal Physical activity suggestions: 1. Brisk walk early morning daily- 45 mins + kapalbhati-15 mins + free hand- 15 mins 2. Walk instead of hiring transport & take stairs instead of lift 3. Get involved in some kind of outdoor activity- sports/ swimming/ dancing 4. Take light 15 mins walk post main meals
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