I am 28 years old female and my weight is 56 kg and height is 5 feet. I do exercise daily for 30 mins. Now a days I have started zumba dance. But my belly is still in the same size and I haven't reduced weight. Pls suggest a good diet plan.

Dr. Amar DeepHomeopath9yrs exp

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The best way to get a flat stomach is to try high intensity cardio. This is because it burns a larger number of calories than low intensity cardio. Playing sports such as football, basketball, cricket, tennis and other sports is also helpful in promoting weight loss. You should perform cardio exercises each day for 60 minutes. Brisk walking is considered an effective cardio workout for those who suffer from joint problems, as it does not place much stress on the joints, compared to other cardio exercises such as running or cycling. The most important aspect of any weight loss routine is diet. Even if you workout for several hours in a day, but have a bad diet, it will hamper your results. You need to include clean foods in your diet that contain lean protein, essential fatty acid as well as complex carbohydrates. Lean sources of protein include chicken, egg whites, whey and legumes. You should consume at least one gram of protein per pound of bodyweight for maintaining muscle mass, when losing weight. Complex carbohydrates are excellent for weight loss as they provide you with energy slowly. Complex carbohydrates are present in foods such as whole grains, fruits and vegetables. Consuming essential fatty acids may prove effective in enabling you to lose weight from your stomach. This is due to the fact that they help in promoting weight loss, contrary to saturated fats. 

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Dt. Ms. Deepa NandyDietitian/Nutritionist10yrs exp

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Just by exercising one does not lose body fat. You have to follow a nutrition program along with exercise to lose body fat. For exercise you can do 3 times a week weight training to build up muscles and strength and 3 times cardio like walking, zumba, cycling. To maintain a low body fat and/or lower body fat: 1. Exercise at least 5 times per week 2. Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues 3. Sleep 7-9 hours per night 4. Don?t engage in extreme diets 5. Stay consistent with your habits 6. Incorporate non-exercise physical activity 7. Ignore food advertising You need a fat loss diet which comprises of whole grains like jowar, bajra, wheat, brown rice, pulses like moong, musoor, bengal gram, lots of vegetables, fruits, eggs, fish, chicken, paneer, healthy oil, nuts and seeds. You need to eat them in right proportion. Avoid eating sugar and sweets, refined foods like maida, noodles pasta, White rice and products, bread. Drink a lot of water. 

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