How to reduced fat from our body without decreasing weight. It is very important to maintain weight but reducing extra fat from body.
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Here you have to convert your fat mass in to muscle mass. Through regular exercises and some restriction in diet will give you proper result. Make a plan according to your convenience and find out at least one hour for exercise and make a proper timing for food intake and rest. If you are not doing any exercise then start with 20 min of exercise and day by day increase the time and do it for one hour. With your exercise include normal walking and fat deposited area targeting exercises (If more fat deposited in abs, then do abs exercises), Don't go for heavy exercises in beginning, also before and after exercises do stretching. If there avoid the intake of Alcohol, soft drinks, sweets and pastries, deep fried items for a time period. Avoid the intake of juice, coffee or tea, sweets with your main meal, If you are taking any rice items always include more vegetables with it as curry, subji, salad etc, If you are taking 3 heavy meals in a day please divide it and have it 6 times and maintain 2 to 3 hours gap in between. You can have like breakfast, mid morning, lunch, evening snacks, and dinner, this way you can avoid heavy meals. Include good source of protein (Egg, chicken, mutton, fish, milk, all pulses, beans) with your main meals. Take at least 3 liter of water. Don't stick with particular type of foods, include all different colored fruits and vegetables, different cereals and milletts, nuts. Here you mentioned only your age, without knowing your heath status and life style it is not possible to give a personalized plan. And if you are under any kind of medication or disease condition then the exercise plan will varies according to that.
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