My physique is 169 cm height and 80.7 of weight. I normally walk more than 3 kms in a day. I have just joined gymnasium. I want to loose the belly fat and control the loose tummy. Very little loose. So please suggest exercises and diet for the same. My normal diet is as below coffee at 6.30 walk or some exercise I have just started whey protein and milk at 8 tea and some breakfast at 9 tea at 11 lunch at 1.30 tea at 4.30 pm some snacks at 6.30 or 7 dinner at 9.30 seasonal fruits at 10 sleep around 12 the morning breakfast is light and evening snacks are mostly fast food like samosas. Sandwiches. Etc pls suggest some exercise also.

Dt. Riyaz KhanDietitian/Nutritionist6yrs exp

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One samosa has about 300 calories. That is the amount of calories you may burn in one hour in a gym. Even sandwiches made outside have 300-400 calories depending on the type of sandwich made. It seems the snacks you take are increasing your weight. Instead of junk food snacks, try to take any fruit or fruit salad plus a glass of buttermilk. Track your calories with 'Myfitnesspal' app and you will be able to reduce your weight in a more efficient manner.  

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Dt. Lalit GidwaniDietitian/Nutritionist3yrs exp

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Hi lybrate-user, if you want to lose weight and to get a perfect shape, you should avoid outside food and replace your outside food with a fist full of roasted chana, or with any fruit. And you should take high protein diet and with veggies and drink a good amount of water. And you should also cut your tea as it has sugar in it, so won't be good for weight loss. And if you want customized diet plan, you can contact through Laybrate.  

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