Question

My tummy is increasing gradually even after exercise. What should I do to decrease my tummy?

Dr.Ramneek Gupta · Accepted Answer

How to reduce belly fat-------
1.Don’t Eat Sugar and Avoid Sugar-Sweetened Beverages -----When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat. Liquid sugar is even worse in this regard. Liquid calories don’t get registered by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories. This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them. This doesnot applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
2. Eating more Proteins is the  Best Long-Term Strategy to Reduce Belly Fat-----It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day .Studies have proved that  the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat. This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.So, make an effort to increase your intake of unprocessed eggs, fish, seafood, meats, poultry and dairy products. These are the best protein sources in the diet.If you are vegetarian, then a quality protein supplement (Organic Protein powders) is a healthy and convenient way to boost your total intake. Consider cooking your foods in coconut oil (about 2 tablesp of coconut oil per day reduces belly fat slightly).
3.Say no to Carbohydrates as much as you can------Cut on carbohydrates, decreases Appetite  and they lose weight. Below given  list is roughly arranged from lowest to highest carbohydrate per serving, but most are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
•	         Sprouts, alfalfa and other small seeds (sprouted legumes have more carb)
•	Greens – lettuce, spinach, chard, etc.
•	Hearty Greens - collards, mustard greens, kale, etc.
•	Herbs - parsley, basil, rosemary, etc.
•	Bamboo Shoots
•	Celery
•	Radishes
•	Mushrooms
•	Cabbage 
•	Avocado
•	Asparagus
•	Okra
•	Cucumbers (or pickles without added sugars)
•	Green Beans and Wax Beans
•	Fennel
•	Cauliflower
•	Broccoli
•	Peppers
o	Green Bell Peppers
o	Red Bell Peppers
o	Jalapeno Peppers
       .     Brussels Sprouts
•	Scallions or green onions
•	Snow Peas/Snap Peas/Pea Pods 
•	Tomatoes
•	Eggplant
•	Turnips
•	Pumpkin
•	Celery Root (Celeriac)
•	Carrots
if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
4. Eat Foods Rich in Fiber… Especially Viscous Fiber------Not all fibres but only viscous fibres help reducing weight. These are fibers that bind water and form a thick gel that sit in the gut .This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite . Eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin and it implies that soluble fiber may be particularly effective at reducing the harmful belly fat. The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
5. Aerobic Exercise is Very Effective at Reducing Belly Fat------Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat. Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity
6. Track Your Foods and Figure Out Exactly What and How Much You Are Eating-------It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.

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