I have gained extra fats and almost all is concentrated around belly. I really want to remove the extra tyres. I have tried few exercise n some intense interval training methods, the only thing I get is excessive sweat. My body weight keeps fluctuating between 89 kgs and 92 kgs whatsoever I do. How can I drastically reduce it to mere 70 kgs. Also I would be interested if there is any fat loss medication without side effects that can go hand in hand.
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Hi, abdominal fat (also know as visceral fat- fat around the organs) is the high risk one. There is nothing like spot reduction. You cannot just lose belly fat. When you lose fat, you lose it from your entire body. It is mostly hormonal. And drastically reducing it will also not help as it will be temporary. Go for more sustainable approach as it will put you on a right path and stay away from crash diets like keto-diet, low carbohydrate diet, gm diet, etc. So, definitely you need to go on a healthy diet along with some strength training exercises to build muscle mass. More the muscle mass, lesser will be your body fat. -also, include foods which are low in glycemic index (rate at which a food or carbohydrate increase your sugar levels post consumption). E.g. Have slow carbs like whole grains- millets like bajra, jowar, nachni, brown rice, and also buckwheat, oats. Have veggies and salads in all your meals, whole fruits as a snack. -avoid carbonated beverages and sugary drinks. Also avoid fruit juices. Limit your daily sugar intake. -eat small portions at a time. -drink adequate water based on your body requirements. 8-12 glasses in general terms. -include protein in all your meals like lentils (dals), beans, sprouts, dairy products like paneer, fresh curd, soybeans, tofu, egg, etc. -do strength training and cardio combination 3-4 times per week for at least 45-60 minutes. -get adequate sleep for 7-8 hours daily and sleep early before midnight. -have an early dinner (ideally by 7-8 pm) and dinner should be smaller than your lunch. Lunch should be the biggest meal of the day as our digestion is strongest at that time (as sun is strongest). Thank you!
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