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Dt. Mrs. Sushree Joshi

MA - Home Schience (Food and Nutrition), PG Diploma - Nutrition and Dietetics...

Dietitian/Nutritionist, Bangalore

17 Years Experience  ·  350 at clinic
Dt. Mrs. Sushree Joshi MA - Home Schience (Food and Nutrition), PG Diploma - Nut... Dietitian/Nutritionist, Bangalore
17 Years Experience  ·  350 at clinic
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Personal Statement

Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; a......more
Hello and thank you for visiting my Lybrate profile! I want to let you know that here at my office my staff and I will do our best to make you comfortable. I strongly believe in ethics; as a health provider being ethical is not just a remembered value, but a strongly observed one.
More about Dt. Mrs. Sushree Joshi
Dt. Mrs. Sushree Joshi is an experienced Dietitian/Nutritionist in JP Nagar, Bangalore. She has helped numerous patients in her 17 years of experience as a Dietitian/Nutritionist. She is a MA - Home Schience (Food and Nutrition), PG Diploma - Nutrition and Dietetics Management, PG Diploma - Hospital Management . She is currently associated with EATernity in JP Nagar, Bangalore. You can book an instant appointment online with Dt. Mrs. Sushree Joshi on Lybrate.com.

Find numerous Dietitian/Nutritionists in India from the comfort of your home on Lybrate.com. You will find Dietitian/Nutritionists with more than 33 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Bangalore and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
MA - Home Schience (Food and Nutrition) - UTKAL UNIVERSITY, - 2000
PG Diploma - Nutrition and Dietetics Management - UTKAL UNIVERSITY, - 2001
PG Diploma - Hospital Management - MADURAI KAMRAJ UNIVERSITY, - 2007
Languages spoken
English

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#8A/5 Nandi Gardens Phase 1, Avalahalli, JP Nagar 9th Phase, Bangalore 560062Bangalore Get Directions
350 at clinic
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You Could Be Magnesium Deficient Without Being Aware

MBBS
General Physician, Ahmedabad
You Could Be Magnesium Deficient Without Being Aware
You Could Be Magnesium Deficient Without Being Aware

Magnesium is one of those minerals that are used by every organ of your body, particularly the most hard working organs of your body viz. muscles, heart, kidney, liver and bones. Magnesium is drastically reduced in liver disorders or in an alcoholic's body. It is most important for bones. Its deficiency can cause Osteoporosis. In fact, any unexplained reasons for fatigue, pain, muscle spasms, eye-twitching or abnormal heart rhythms can be attributed to lack of magnesium. And most of the times it is remains undiscovered since it is distributed across the blood-stream, which makes it difficult to test in the first place.

These symptoms can give you a fair idea when to see a doctor for magnesium deficiency.

1) Early Signs - Early signs of magnesium deficiency includes numbness and tingling, seizures, abnormal heart rhythms, personality changes and coronary spasms.
2) Gynaecology Issues and Infertility - If the deficiency isn’t treated in the first place, it can lead you to a variety of other problems, such as gynaecology issues like PMS, infertility and pre-eclampsia, osteoporosis.
3) Chronic conditions - It can lead to problems like chronic back pain, Raynaud’s syndrome, migraine or nerve problems.
4) Hypertension and Bowel Diseases- It is also a responsible factor behind hypertension, hypoglycaemia, insomnia, bowel diseases, depression and other problems.

What Should You Do?

To generally up the magnesium levels, you should have plant based nutrients on regular basis, such as fruits and vegetables. Make sure that it is balanced with Vitamin K2 and D along with magnesium, to ensure overall health. However, you must take doctor's advice when it is a confirmed case of the deficiency.

If you have any further questions, ask me by clicking on 'consult'.

From Lybrate: If you found this tip useful, please thank the doctor by clicking on the heart icon below. Also, spread good health by sharing this tip with your loved ones over WhatsApp, Facebook and other media
3387 people found this helpful

2 pegs of 60 ml per day thrice in a week is good for health and any snacks are to be consumed while drinking preferably vegetarian. I am a DIABETIC for last 23 years and now I am on Insulin 26 units in the morning and 28 units in the evening. Please advise further. Santhosh Kumar.

Dietitian/Nutritionist
Dietitian/Nutritionist, Delhi
2 pegs of 60 ml per day thrice in a week is good for health and any snacks are to be consumed while drinking preferab...
Not 2 pegs only 1 peg of 60 ml is good for health if you want more than add more water or soda in it
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Dehydration

FRHS, Ph.D Neuro , MPT - Neurology Physiotherapy, D.Sp.Med, DPHM (Health Management ), BPTh/BPT
Physiotherapist, Chennai

Dehydration takes place when you don't drink adequate water which results in loss of fluid from your body. The heat is said to literally evaporate water from your body and cause a range of symptoms.

Symptoms include extreme fatigue giddiness excessive thirst fainting spells fewer trips to washroom fever feeling disorientated low blood pressure and weakness.

1 person found this helpful

I have the problem of my health is that I am so fat and how can I control my diet?

BHMS
Homeopath, Faridabad
I have the problem of my health is that I am so fat and how can I control my diet?
Hello, Homoeopathy has the best answer for your query.you can lose weight with the help of homoeopathic medicines, without any side effects. This involves correction your metabolism. 1. Take phytolacca berry tablets (wsi), 2 tablets with warm water, three times a day, half an hour before meals. 2. fatoline drops from Haslab, 15 drops + 1/2 cup of warm water, twice a day. 3. Take 1 glass of luke warm water with lemon juice and honey in the morning for 15 days in a month. 4.Take 1 cup of green tea in the evening daily. 5. Do Surya Namaskar , yoga asans like Bhujangasana (Cobra Pose), Sarvangasana (Shoulder Stand Pose),Vajrasana (Diamond Pose), Pavanamuktasana (Wind-Relieving Pose), Matsyasana (Fish Pose) 6. avoid sweets, oily, spicy, junk food, chocolates. 7. drink plenty of water daily. 8.Eat good quantity of green vegetables, salad and fruits.
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Which protein is better amway all plant natural protein or amway protein for weight loss.

PG Dip (Dietetics n Applied nutrition), Msc.in Nutrition n dietetics, Post graduate Certificate (Diabetes Education)
Dietitian/Nutritionist, Jamnagar
Which protein is better amway all plant natural protein or amway protein for weight loss.
Hello! medication or pills or supplement for weight lose is not at all a good solution for any one. One might lose or gain weight for that particular period but once you stop supplement many complication can take place. So I must advice go for small n frequent healthy meals with some activity. You can take good quality protein in your diet. Like- milk n products, egg, chicken, dal & products. N visit a dietitian. It will help. The 1st thing you need to take care of is good quality protein, complex carbohydrate n good quality fat.
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I am 14 year old and my weight is 83 kg and I want to reduce and my breast is so big please help me.

fellowship in diabetes, Professional Training in Mind Body Medicine, MS, MBBS
Bariatrician, Ahmedabad
I am 14 year old and my weight is 83 kg and I want to reduce and my breast is so big please help me.
Hello, I understand your concern. Most people who are fat are made to feel that it is because you lack will power, you are lethargic and a weak person. But that is definitely not true. It is your your hormones which have made you fat and keeping you fat. Unless we make correct diagnosis and and create a diet and lifestyle plan to correct that hormonal abnormalities you will not be able to lose weight for long term. Avoid all junk food and all sweet food. Low fat diet does not work for majority of people. Eat wholesome nutritious food full of fibers, good quality fat like ghee and coconut etc. Don't focus on calories but on nutritional density and diversity. Simultaneously working on exercise and diet will surely help. Best rate to lose weight is 1/2 kg per week. If that happens, it is least likely to go high again in future. You do not have to do rigorous exercise to lose weight but start with something small. Let us say 8 minute workout. Pick one which you like and can do. Trying to lose weight in very short time will need some form of crash diet. Even if you lose weight doing this kind of crash diet, you will get it all back within no time and all the gain will be mainly fat. Not good for your health. Be gentle and patient with yourself. Demonstrate commitment in your persistent efforts. Make comprehensive change in diet, exercise, sleep and stress in your routine. This is called lifestyle medicine. If you can not do it on your own, find some lifestyle medicine expert who can help you in this over extended period of time.
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I am causes diabetes last 4 month 165 take food I didn't take any medicine so what can I do.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
I am causes diabetes last 4 month 165 take food I didn't take any medicine so what can I do.
Hye, thanks for the query. For a diabetic it is best advised to have a diet planned as per the sugar levels, lifestyle and history. Though you can follow some guidelines - the sugar levels will fluctuate depending on what you ate or did not eat, stress levels and activity levels. You have to try and manage a balanced carb intake. Have small frequent meals. Do not fast for long hours. You have to eat 3 main and 3 mid meals. Your diet must include whole grains, seasonal fruits, vegetables, small amounts of nuts and dairy and pulses or dals or lean meats like chicken or fish and egg. Starchy vegetables need to be planned into the diet. Avoid a very heavy meal at one time. Avoid fruit juices, aerated drinks or sugarcane juice, honey, jaggery or sugar. Avoid junk foods. Exercise and stay active. Avoid exercise if sugar levels are above 250 mg/dl. Do not attempt to try out too many remedies as you could go into hypoglycaemia. Sleep well. It's all a matter of discipline.
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Ya ok but he feels laziness and while sleeping the sperm is coming it self while sleep.

BHMS
Homeopath,
Dear lybrate user, first of all let me make it clear that you may experience nightfalls/nocturnal emission of sperm for twice in a month if you do not have a habit of masturbation or if you do not indulge in any sexual intercourse. However, if you experience nightfalls for more than twice in a month then it is surely abnormal. Every person experience an erection after a sleep of 6-8 hours. Such an erection during waking up from sleep is a typical characteristic of normal sexual system. An uninterrupted sleep of 6-8 hours pacifies the nerves which get hyper-activated after a long day's work & results in a sexual arousal by channelising the blood flow towards the male sexual system. But an erected penis cannot ejaculate involuntarily unless it is being rubbed as it undergoes during masturbation & sexual intercourse. Involuntary ejaculation of semen indicates that the internal muscles of your pelvic region are not strong enough to control the outflow of semen. However, nightfalls indicate that you are having a normal erection as well as it also proves that there is no deficit of sperm production in testis. Nightfall implies that there is only loss of control of the pelvic muscles. It is often observed that an unmarried person suffering from nightfalls complains of premature ejaculation after marriage if his problem of nightfalls is left untreated. The cause behind such quick discharge during sex is same as it is in case of nightfalls i. E. Loss of the control of the muscles of pelvic region. To get rid of nightfalls carry on the following medication as directed:- 1) 5 drops of homoeopathic china 30 or cinchona officinalis 30, thrice daily, in empty stomach. 2) take 30 drops of homoeopathic mother tincture ashwagandha q in a cup of water daily after lunch apart from medicines you could try a home therapy. Soak 5 grams of fennel seeds (snouff) & 5 grams of rock candy (misri) in a glass of water before going to bed daily. On waking up next morning drink the snouf-misri soaked water in empty stomach.
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How can we lose our weight by going gym and which kind of meal we want to eat in a day to stay healthy.

M.sc dietitics and food service management, Diabetes educator
Dietitian/Nutritionist, Bhopal
How can we lose our weight by going gym and which kind of meal we want to eat in a day to stay healthy.
You should go for 45 minutes brisk walk in the morning. Do regular exercise. Take lukewarm water with half lemon. I advice you include high fibre, low fat, calorie, modrate carbohydrates, normal vitamin and mineral. Don't take rice at night. Take sprouts and fruits. Take salad before meals. Drink more water in a day. Use skim milk. Avoid junk n oily food. Take small and frequent meals.
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After 3 month of gyming. I have lost my upper body structure. My upper body is disproportionate. I want to get back my body structure. Is my bone structure is changed? Can I get back that structure?

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
After 3 month of gyming. I have lost my upper body structure. My upper body is disproportionate.
I want to get back m...
Bone structure doesn't change. You can get back the right proportion if you give equal time to every body part. And don't skip workouts.
1 person found this helpful
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What kind of food is better to reduce dandruff and pimples. What abot the diet during the gym training and cycling and all.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Bangalore
What kind of food is better to reduce dandruff and pimples. What abot the diet during the gym training and cycling an...
You might have tried end number things like shampoos, parlour treatments, even medicines to treat your dandruff problem, but got no positive result. So now try it naturally with food major reason for dandruff is if the person has no good digestion foods that help in improving digestion and then the dandruff are: ginger, chickpea, sunflower seeds, apple and banana for pimple-rinse your face with cold water for at least 3-4 times a day. Avoid dark choc and deep fried foods during gym training- increase intake of protein and have enough fluids for detail counselling contact through private text.
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I am 68 my sugar leve history 20/11 187-332 27/11 182-274 23/12 208-280 29/12 199-322 31/12 166-180 03/01 191-189 07/01 159-183 pl advice what fruit can be taken after lunch and after dinner. What about taking two dates every day? Regards

Diploma in Diabetology, Pregnancy & Diabetes, Hypertension, Cardiovascular Prevention in Diabetes ,Thyroid
General Physician, Sri Ganganagar
I am 68 my sugar leve history 
20/11 187-332
27/11 182-274
23/12 208-280
29/12 199-322
31/12 166-180
03/01 191-189
07...
You can take easily 2 dates per day. No worry. Fruits can be taken apple, amrood,kiwi, orange etc. No fruit juices. Further discuss on line with me.
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Lately I have to go to gym. N my gym trainer suggested me creatine. So I want to know it safe to take. N which one to take as there are many types of creatine.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
Lately I have to go to gym. N my gym trainer suggested me creatine. So I want to know it safe to take. N which one to...
Hye. Thankyou for the query. The moment you start going to the gym it does not justify taking a supplement randomly. Understand that taking any supplement is to be done only when the body needs it. So as a beginner if your body is not really training as much and your workout intensity is also not as high, taking creatine makes no sense. First you must improve on your diet, workout gradually to reach a level of intensive level and only then will the demand for a supplement will be created. Go gradually, don't just get attracted to the supplements. They cannot be abused randomly. There is a science behind every supplement and you have to take them accordingly. Other than that it's just an eyewash nothing more.
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I want to loose my weight due to this I feel a lot of laziness please proscribe me.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
I want to loose my weight due to this I feel a lot of laziness please proscribe me.
Hye, Thanks for the query. Firstly it is important to understand that weight /fat loss involves sensible eating. You have to eat the right foods at the right time. Eat small but frequent meals.     Reduce your main meals by 1/4th  the amount. Take a glass of lime water 10minutes before meals. Avoid long gaps in between meals. Avoid junk as far as possible. Exercise at least 4 times a week. Lastly be committed.                        Remember it's a lifestyle change and not a one time thing.     It's a balanced intake that will last you longer. All the so called diets will only give you muscle and bone loss. The fats will remain as it is. So, try to first follow this seemingly simple tips.
1 person found this helpful
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Maggi crisis is real? which harmful contains in maggi? does maggi extreme harmful for kids & adults?

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Bangalore
Yes it is harmful for kids and adults. Maggie is made of maida is made by processing of the whole grain flour in which the husk, the bran and the germ which are also the most nutritious parts of the seed, are removed. People are addicted to maggie due to taste and convenience the high salt content in the tastemaker. Excessive salt intake can lead to water retention in the body. Encourage snacks like upma, poha, idlis sandwiches which are nutritionally richer than maggie. Dont forget the other nutritional culprits like white bread, instant pasta which are eating away your nutritional intake and make sure that you keep a tab on these too.
4 people found this helpful
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How can I increase my weight, I'm doing gym since last 4 months but my weight isn't increases more so how I'm weighing more.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Mumbai
How can I increase my weight, I'm doing gym since last 4 months but my weight isn't increases more so how I'm weighin...
Increase your digestive power for better assimilation of nutrients in it body. Try taking multi vitamin and mineral foods along with protein s to increase ur weight
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Hello. I am skinny 48kg weight. 23years old. Started gym few month months ago. taking food also, but now I m facing amebic dysentery. I also have worms. Now I can't eat for this reason. please help.

Vaidya Visharad
Ayurveda, Narnaul
Hello. I am skinny 48kg weight. 23years old. Started gym few month months ago. taking food also, but now I m facing a...
The quantity of sugar, fat and protein impacts your weight greatly. Since yogurt is a high-protein food, one feels fuller for long. Fruit based yogurt is said to have 118 calories, consume it in your daily diet for increased weight. You can also try Greek yogurt, as it contains double protein and has very yummy savor.
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Hi Sir I am 23 Year old. My weight is 49 kg. I wan to increase my weight. How i do that?.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
Hi Sir I am 23 Year old. My weight is 49 kg. I wan to increase my weight. How i do that?.
I think you are just 4-5 Kg underweight.If you are underweight and really want to gain couple of kilograms to the current weight, I recommend trying some of these suggestions. Find the one that is suitable for your needs and use it every day. It is advisable to consult your doctor before the start of any new dietary regime. • Banana milk shake • Banana 3 times a day • Muskmelon, 3 times a day • Mango with a cup of milk, or mango milkshake • Raisins, 30g daily • Dried figs, 2 times a day • Bran (100-150g) with fruits, ideally papaya • Fruit diet with milk • Cup of hot milk with some honey • Cup of milk, boiled with some almonds, anjeer and date palm • Mixture of white muesli powder, Indian ginseng powder and pomegranate seed powder put in a glass of milk or water and drink for a month • Eat more fatty foods (bitter, flour, rice honey, raisins, figs, dates, etc.)
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I.am 26 year old female. I do not take any fatty diet. I used to drink water too much in a day. As I also use to keep walking for 45 min at least as well as I.do not have thyroid problem also. But my weight is increasing day by day. And the problem is belly fat. So. What should I do to reduce my belly fat. Some exercise I can't do as I have a disc displacement in my spinal cord.

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
I.am 26 year old female. I do not take any fatty diet. I used to drink water too much in a day. As I also use to keep...
thyroid needs dietary management along with exercise. do crunches and pushups daily to reduce belly fat. take high fiber foods to reduce weight.
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Hello I am 26 yrs old and I have gain fat on my tummy in spite of not eating much and I use to eat simple food. please help me to reduce this fat.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
Hello
I am 26 yrs old and I have gain fat on my tummy in spite of not eating much and I use to eat simple food. pleas...
Hye, Thanks for the query. You cannot work on a specific body part. You have to work on overall fat loss and toning. Try to eat small but frequent meals. The reason you are gaining belly fat is because you are not eating enough. Reducing or crashing your diet actually causes accumulation of unwanted fats. Avoid long gaps in between meals. Drink a glass of lime water in the mornings to flush out your system & avoid bloating. Avoid junk as far as possible. Exercise at least 4 times a week. Include exercises that tone your back and abdominal muscles too. Exercises To Reduce Stomach Fat1)    Crunches: There is no better exercise that you can think of to reduce belly fat than crunches. It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time. Lie flat on your back on a mat. Bent your knees with your feet touching the ground.Now place your hands just behind your head.Take a deep breath and lift your upper body off the floor. You need to exhale when you are lifting your body.When you bring your body back to its original position you need to inhale. Once you come up you need to exhale.Do this for 10 times and then repeat for two or three more sets.2)    Reverse Crunches This is another exercise that will help you to easily get rid of stomach fat. Lie with your back on a mat. Raise your knees with the feet planted on the ground.Keep both the hands on either side of your body.Push your feet in such a way that your thighs are perpendicular to the ground and your feet are off the ground.Now lift your back such that your knees bend towards your chest.Inhale when you plant your feet on the ground and exhale when you lift your back and move your knees towards the chest.Repeat this for 10 times and for two more sets.3)    Twist Crunches This exercise routine is very similar to crunch exercise and here you will have to rotate your shoulder in the direction of the other shoulder. Lie down on the mat with your hands behind your head.Bend your knees and make sure that the feet do not touch the ground.Now move your upper body towards your knees like the crunch exercise. But, here you will have to make sure that you twist your right shoulder towards your left and the left torso must be on the ground.Repeat the same way on the other side. Here, you lift your left shoulder towards the right with the right torso resting on the ground.Repeat the same procedure for 10 to 12 times.4)    Vertical Leg CrunchLie with your back on the mat or the floor. Extend both your legs towards the ceiling and make sure that you cross one knee over the other.Now repeat the same what you have done in the crunch exercise.Breathe in when you lift and cross the knees and breathe out when you move your upper body towards your knees.Repeat this vertical crunch exercise for 10 to 15 times for three consecutive sets.5)    Side Crunches The side crunches will also help you to shed excess belly fat and will also help in providing a proper workout for your love handles. It is very much similar to the twist crunch exercise. The only difference here is that you will have to lift your right leg up when you are tilting your left shoulder towards the right shoulder and vice versa. Repeat for 10 to 12 times each side for 2 consecutive sets. 6)    Bicycle Exercise This is yet another exercise that will help you to shed excess fat round your belly area easily. Lie flat on the floor or the mat and keep both the hands on either side of your head.Now lift both your legs from the ground and bend them at your knees.Now pull your right knee close to your chest with your left leg out. When you are bringing the right knee up you can try to meet your left elbow with your right knee to have a perfect stomach crunch.Now take your right leg out and bring your left knee close to your chest. Now, lift your upper body and make sure that your right elbow touches your left knee for a perfect crunch.Repeat this for 10 to 12 times for both the sides and for two consecutive sets.7)    Rolling Plank Exercise The rolling plank exercise is another popular exercise that will work great on your lower back, hip and abdomen areas. Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.You need to look forward so that your neck is aligned with your spine.Now lift the knees up so that you support your legs now on your toes.Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe normally during this routine.Now move to and fro for the next half a minute to constitute a rolling plank exercise.Rolling Plank SidewaysLie on the floor in a sideways position.Support your weight on the right elbow and your right leg. Make sure that the right elbow is perpendicular to your right shoulder.Place the left leg above your right leg. Keep your knees straight and lift yourself in such a way that your hips are off the ground.Hold this position for about 30 seconds. Once you practice this position, you can hold to this position for 1 to 2 minutes.Do the same on the other side as well.8)    Lunge Twist If you are a beginner trying to work your belly to remove its excess fat, then you should first try out the lunge twist exercise. Move your left foot forward and bend your left knee. You will feel the hamstring stretch on your right leg.Now lift your hands parallel to the ground and make sure that they are in front of you.Take a big step forward with your left leg and sit down as if you are sitting on a chair. Your right leg should be positioned backwards and you must use your toes to support your right leg.Make sure that your upper body and the spine are in the upright position to perform perfect lunges.Now perform the same lunge exercise on the other leg.Repeat this for 15 times.9)    Side To Side Bending Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape. Stand in an erect position with your feet together. Lift both your hands and stretch it above your head and make sure that they are clasped together.Now bend your body to your left side as much as possible until you feel a strain on your right side. Hold in this position for 15 seconds.Now come back to the same standing position.Now repeat the same on the right side. Now hold this position for about 15 seconds.Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.10)    Stomach Vacuum If you are a beginner looking to do some exercises to reduce belly fat, then you should start with low impact exercises like stomach vacuum exercises. This is an exercise that concentrates mainly on breathing. Hit the ground on all fours by supporting your body on your knees and hands.Now take a deep breath and make sure that your abdomen is loose.Now exhale your breath and make sure that you hold your abdomen muscles tight during exhalation.You need to hold the abdomen contraction for about 15 to 30 seconds.Repeat this process for 15 times for two to three sets daily.11)    Captain’s Chair You will need a chair to do this exercise. It is a simple exercise that will help in reducing excess belly fat. Sit on the chair with an upright spine and straight shoulders.Place both your hands on either side with the palms of the hands facing downwards. Take a deep breath.Now as you exhale, make sure that you bring both your legs upwards such that your knees are very close to the chest.Hold in this position for 5 to 10 seconds. Do not arch your back or bend forwards when your knees are close to your chest.Now bring your legs back to the ground and repeat the same process for 15 times. Lastly be committed. Remember it's a lifestyle change and not a one time thing. It's a balanced intake that will last you longer. All the so called diets and singular ab exercises or ab machines will not give you targeted results. The fats will remain as it is. It's all about overall work out and balanced diet.
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