I am 48 year old male with height of 167 cm and approx weight of 88 kg. I have a protruding belly. I want to reduce my wight to 65-70 kg and reduce belly fat. If I go for low carb foods feel hungry and I eat much. How to control hunger. I like walking and walks 30-45 minute in the evening on weekdays. My job is sedentary (sitting in front of computer from 8 am to 4 pm). My questions are as follows 1. How can I control my hunger and limit consumption of carbs 2. What physical activities other walking is is required to reduce belly fat 3. Is swimming helps in reduction of belly fat 4. What dietary changes required to be incorporated highly appreciate your guidance.

Ms. Geetanjali Ahuja MengiDietitian/Nutritionist16yrs exp

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Hello, 1) A very low carbohydrate diet will make you lethargic and the functioning of brain will be reduced, as brain needs carbohydrate to function. Eat after 2 and half hour to 3 hours. Sip chia seeds water in between the meals, it will help you stay full as it contains fiber and protein. 2) Brisk walking, running, squats, skipping 3) Swimming is the best exercise. It helps in reducing weight (highest calories are burnt during swimming) and helps in toning muscles. -Exercise daily for an hour (Can be at home or simple exercises like running, jogging, brisk walking, on the spot marching, squats, etc) -Include protein in your diet (taking protein rich foods post workout helps in muscle building) -Increase fiber in your diet (Will help you stay full) -Include fruits and vegetables in your diet (2-3 serving) -Take 5-6 meals a day. -Water intake of atleast 3L per day -Add healthy fat like nuts to your diet. -Avoid/Exclude fried, sugary and junk food -Eat a balanced and healthy diet -Do not skip breakfast as 40% of days energy is from breakfast -Add warm milk at night with a pinch of turmeric and pepper power, it will help with sleep problems NOTE: The above mentioned practices can change according to a specific medical condition 

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