Fitness Q&A: Tips for reducing belly flab

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. hello madam i m anoop mahajan from jammu. maine aapki book padii. mujhe bhaut aacha laga. aapse ek request hai hai aap is book ki video cd bhi market mai launch karen because book ko read karnai mai bhaut time lagta hai
Anoop

Thank you for your mail. I have a workout DVD in the market tilted ‘Jaldi Fit’ by Times Music.
2. Dear Mam, Am 21 yrs old from delhi… Having height-5’3 n weight-68.. I have to sit n study for longer hrs as am preparing for civil services… Can u pls suggest me a gud diet plan so that i can maintain my body wid my studies..
Nupur

Diet chart

Breakfast
1 cup oats porridge with skimmed milk
1 bowl grapefruit/ papaya
1 cup coffee or tea

Mid-morning
1 Apple
1 coconut water

Lunch
1 serving mixed veggie salad
1 roti
1 cup green vegetables
1 cup dal or curds

Afternoon
2 non-cream biscuits
1 cup coffee or tea

Evening
1 coconut water or herbal tea

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

Dinner
Vegetable soup with whole wheat croutons (toasted)
1 cup mixed vegetables
1 roti
1 cup dal or curds

3. Post delivery fat is standing still around the tummy – Delivery 6 years back other wise fit and fine Height 5.7″ 62 kgs Kindly let me out to reduce the tummy
Preethi sudhir

The three important aspects for reducing belly flab are:

1. Train your abdominal muscles, hard and smart.
Constantly challenge your abdominal by varying your workouts.

2. Evaluate your eating habits.
Incorporate a diet that is healthy, well balanced and low in fat. There is no getting away from the fact that food you eat plays a vital role in defining your mid-section.

3. Incorporate cardiovascular exercises to burn calories.
Include exercises such as walking, swimming or cycling for 1 hour daily to burn calories. Unless you burn fat, your toned abdominal will remain hidden underneath a layer of fat. That is why burning calories is an integral aspect of reducing belly flab.

4. i am 16 years old….i am 5.6 and my weight is 62kgs………..i want to lose 8kgs……..within a month………..plz suggest me some excersise …. i dont want to go on a diet because this is my growing age………..so plz tell me some exercises……which i can do in the morning as well as in the evening as i am a school going girl………and i only get time in the morning and in the evening….and as i said above i want to lose 8kgs within a month……….plz help !!!
Aliza

Walk daily for 1 hour. You will burn around 300 calories per walking session. To reduce weight you need to watch your diet (calorie consumption) as well as exercise regularly.

Remember, to lose weight you need to create a calorie deficit. Weight loss of 1 to 2 pounds per week is safe. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise.

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