I am 23 I have gained 12kgs over 2 yrs. Mostly in the belly region. I still play badminton every day for an hour. But I am still putting weight. I smoke min of 5 cigarettes a day. Can this increase be because of gas as well? Please advice what can be done. I want to reduce weight and become fit again.

Dr. Aanand JAyurveda8yrs exp

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If you find that you have excess belly fat, then you should immediately cut down on consumption of carbohydrate rich food and start to take foods that are rich in fibers. The following are the super foods that will help you to reduce your waistline. 1.Apples: They are super foods that you can take three to four times a day as a substitute to carb-rich foods. 2.Almonds: Rich in Vitamin E and has high fiber content that will make you feel full and reduce your hunger. 3.Green Leafy Vegetables: They are rich in fiber and very low in calories. They will help in preventing water retention. 4.Avocado: They are rich in high fiber and have high monounsaturated fatty acids that help in reducing belly fat. 5.Cucumber: Cucumber is a vegetable that has high water content and is very low in calories. 6.Watermelon: It is a fruit that has 80% water content in it and very few calories. They help in easily attaining desired waistline. 7.Beans: This vegetable helps in improving digestion, as well as strengthening muscles. It will help in toning the belly by reducing hunger and prevent you from overeating. Along with these foods, it is also important for you to do some exercises to reduce excess belly fat. You need to combine exercise and diet in order to get rid of belly fat efficiently. It is important for you to incorporate simple exercise routines in your daily schedule so that you stay in the best shape always. Crunches: There is no better exercise that you can think of to reduce belly fat than crunches. It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time. ?Lie flat on your back on a mat. Bent your knees with your feet touching the ground. ?Now place your hands just behind your head. ?Take a deep breath and lift your upper body off the floor. You need to exhale when you are lifting your body. ?When you bring your body back to its original position you need to inhale. Once you come up you need to exhale. ?Do this for 10 times and then repeat for two or three more sets. 

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