How to manage obesity and reduce belly fat?

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

It is central obesity which can be due to high carb intake with less physical activity as well it can be due to drastic hormonal changes. We need to find out the cause of central obesity first. First do not make drastic life changes or restricted diets which you cannot sustain for longer. Start with small goals like 3000 steps a day or having 4 glasses of water and it can be customized as per your lifestyle and needs. I can help you here with a few changes to start with.

1. Balanced carbohydrate intake throughout the day.
2. Do not skip meals. Try not to let more than four to five hours go between meals or snacks to maintain stable blood sugars and diminish extreme hunger.
3. Gradually increase intake of high-fiber carbohydrate foods.
4. Physical activity is very important. Go for at least 30 minutes of walking daily.

Foods to include

1. High-fiber carbohydrate foods include whole grain breads; whole wheat pasta, brown rice, high fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts; fresh and vegetables like broccoli, cauliflower, carrots, apple, pear.
2. Emphasize lean protein foods at 15 to 20% of total calories. Try to include protein with most meals and snacks. Include more dal, legumes, chicken, fish and low-fat dairy products
3. Consume about 25 to 30% of calories as fat – emphasizing low saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.
4. Monounsaturated fat-containing food choices include avocado, olive oils; olives, and nuts such as almonds.
5. Omega-3 fatty acids (specifically EPA and DHA) containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring. Include flax seeds, chia seeds, and walnuts.

Foods to avoid

1. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as White bread, muffins, semolina, and pasta.
2. Limit foods containing trans fatty acids, especially deep-fried foods like chips/ mathri/ canned products.
3. Avoid red meats as they are high in saturated fats.

I hope this helps you.

Thank you.