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I have desk job from last to this year my weight has increased .Belly has came out.

2 Doctors Answered
You need to have diet plan based on your BMI & activities. Whatever we eat is metabolised by the body for the energy needed to do daily work and the excess is stored as fat. Abdomen is the first place to gain weight and last to disappear. In brief, Weight reduction can be achieved only by reducing the intake of food 1/3 of what you take now. And by appropriate exercise plans for each part like belly, thighs, legs / chest etc. To burn off fat. Some tips 1) Drink three or four cups of water whenever you feel hungry and just before eating food 2) Take boiled or raw vegetable like cucumber, carrot etc. As half of your diet. Then take 1/2 of your total diet as sprouted pulses / proteinaceous food like roti, cooked pulses and remaining with rice or other carbohydrates. Oil or ghee etc. Should be just bare minimum. And do aerobic exercises, running, jogging or at least walking briskly 3-5 KMs and swimming if possible, and in a gym if feasible. The most important is to burn off the energy intake by exercises. There is no short cut or medicines without exercise & dieting to take just as mush food as needed for your activities. The food we eat is utilised for our energy needs and the remaining will be stored as fat which leads to obesity. It is better to do some tests.
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1.Do regular aerobic exercise like brisk walking/jogging/running/cycling/swimming for 1 hour daily 2.Reduce weight 3Control diet 4.Avoid sweets,sugar,oily,fatty, excess calorie/cholesterol,saturated fat and carbohydrate rich diet. Take green leafy vegetables/fruits/salads.Drink plenty of water. Avoid Junk food, Bakery items like pizza/Burger/Cookies, soft drink,alcohol etc 5.Do yoga,pranayama, deep breathing exercise
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