Fitness Q&A: How to lose weight on your stomach

Fitness expert, Namita Jain answers readers’ questions on fitness. Get your doubts cleared and see them featured on our FAQ page every Thursday.
This week’s answers:

1. Hi, Namita, I am 55 Years old. Having Blood Sugar & High pressure, I take medicine for these daily. In the morning, I go walk for 45 Minutes on 5 days in a week. I do not like to go Gym. Please advise me the daily diet chart and do’s & don’ts.
If you have high blood reduce salt from your diet (avoid papadam, pickles and sauces). Eat low-fat, healthy food at regular (3 hourly) intervals. Redistribute your calorie intake throughout the day so that your body is constantly fuelled and your metabolism is raised. Obesity is associated with several health problems such as diabetes and hypertension. The more overweight you are, the more likely you are to have health problems. Studies show if you are overweight, even losing 5–10% of your body weight can improve your health. The safest and most effective way to lose weight is to follow a calorie restricted diet and increase physical activity.

Suggested diet chart (please consult your doctor before following this plan)

2 idlis and sambhar
1 bowl grapefruit/ papaya
1 cup coffee or tea

1 Apple
1 coconut water

1 serving mixed veggie salad
2 rotis or I cup rice
1 cup green vegetables
1 cup dal or curds

2 non-cream biscuits
1 cup coffee or tea

1 coconut water or herbal tea

Late evening
1 cup roasted savoury such as popcorn (without oil or butter)

Vegetable soup
1 cup mixed vegetables
2 rotis
1 cup dal or curds

2. Dear namitha , I am 53 years old, diagnosed with benign meningioma. Any exercise you will suggest, also diet to shrink the meningioma?
Unfortunately, this cannot shrink with exercise or diet.

3. Hi namita, pl explain how to breathe correctly when practising yoga
Each yoga asana or pranayama has a specific breathing technique; you must consult a yoga expert to guide you. There is no generalized breathing rule.

4. hello. I am 46 years old, 70 kgs and 5 ft 6. I have a pot belly otherwise don’t seem to have any problem.. Please suggest exercises to reduce this.
To lose weight on your stomach you must consume a low-fat diet and include exercises such as walking everyday for 45 minutes to 1 hour.


Abdominal crunch
Lie on your back with your knees bent, and your hands behind your head. Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position. Do 2 sets of 12 reps.

Reverse curl
Lie on your back and lift and bend your knees at 90-degrees. Contract your abs to stabilize your torso, and bring your hips and knees towards your chest. Slowly return to starting position. Do 2 sets of 12 reps.

Back extension
Lie on your stomach and place your hands on your lower back. Lift your upper body off the floor; keep your eyes on the floor and your chin in a relaxed position. Slowly return to starting position. Do 1 set of 10 reps.

5. dear namita, is it safe to practise yoga and floor exercises alternately everyday?
Yes, it is safe.

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