I am a 37-year-old working man who wants to reduce my weight and belly fat. Please suggest a proper diet plan.

Q. What are the effective ways to reduce weight and belly fat?

Answered by
Dr. Muhammad Zohaib Siddiq
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Sep 18, 2023 and last reviewed on: Sep 20, 2023

Hi doctor,

I am a 37-year-old working man. I sit and work for eight to nine hours a day, hardly getting up from my desk. I have been in this job for the past four years, and I have not been able to take care of my health. Now, my belly looks big, and I have gained weight. I occasionally drink alcohol but I do not smoke. What can I do to reduce my weight and belly fat? Is it possible to reduce belly fat with diet alone? Please provide me with your guidance.


Hello, Welcome to icliniq.

I have gone through all your details and appreciate your concern. Dietary modifications and exercise are both necessary for good health. Exercise and a healthy diet have a positive impact on health, regardless of weight loss. Your sedentary lifestyle is the cause of abdominal obesity. If the belly measurement is 40 inches or more, it indicates abdominal obesity and requires measures to reduce belly fat, including exercise and diet. Here are some suggestions for you: Engage in regular daily exercise, such as moderate-intensity aerobic exercises for 30 to 45 minutes. Follow a Mediterranean diet and immediately stop consuming alcohol. Ensure you have a good breakfast, reduce the intake of refined sugars and fats in your diet, and increase fiber and vegetable consumption. I hope you are satisfied with my answer.

Thank you.

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