I am a 26years old male. I have increased my belly fat over last 6months as I have no physical work in my job. I used to do yoga and other exercises whenever I get time. I feel belly fat decreases but again comes out so when I don't get time for exercise. What should I do now for sone permanent relief. My waist size is now 34cm. Earlier it used to be 31cm.

Dt. Munmun PradhanDietitian/Nutritionist5yrs exp

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Hello, To reduce belly fat following will be helpful. (1) eat lots of vegetables, fruits as these helps to reduce fat. Eat vegetables like okra, leafy vegetables, celery, cucumber, broccoli, cabbage, cauliflower etc and more fruits like whole apple, guava, orange not juice, dab water, watermelon etc (2) avoid sugar, sweetened juice like soft drinks, fruit juice, tea or coffee with sugar etc as the main ingredients are glucose and fructose and these turns into fat and these are the host of metabolic disturbances. Instead of these eat whole fruits, these are healthy and mitigates the negative effect of fructose. (3) eat whole wheat, oats bran, brown bread, brown rice etc than white flour, white rice. (5) eat more good protein for long term weight loss program like fish, lean chicken, egg white, cottage cheese, peanut, soy product etc. (6) avoid fast foods, junk foods, processed foods (7) stay always hydrated with water. Take water 3 lit/day but not during meals. (8) regular exercises like yoga, swimming, skipping, plank, push ups. Sit ups, squats etc at morning or evening (9) stay busy with works not with foods and quality sleep. 

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