My age in 31, my height is 5.9, 94 kgs. I have 3 months to lose weight . Plz help me. I regularly go to gym(cardiovascular + strength workout) . I m working women (night shifts).
Doctor Answers (1) on Lose weight
Hello, There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.1. Exercise: . Exercise: Vigorous exercise trims all your fat, including visceral fat.Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.To get the same results in half the time, step up your pace and get vigorous exercise -- likejogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up. Other things like playing volleyball, swimming, dance aerobics, tennis other field games which makes you sweat all does same effect. 2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.Getting enough fiber can help(vegetables, fruits (not filtered fruit juice). Avoid all outside junk foods, sweets or whatever ever extra you take between meals. Only three meals per day, stop taking each meal before it's full stomach. Avoid sweets or extra sugar. Avoid energy drinks. Practice habit of taking green tea or lemon juice (no sugar) daily in the morning. 3. Sleep: Getting the right amount of good sleep also helps to reduce weight. Atleast 6 to 7 hours a day. 4. Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating,exercising to blow off steam, and getting counseling. Exercise probably has the most immediate benefits, because it gets at both obesity and stress.” For all these to work,, first you need to have inner motivation to lose weight.
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