I was 95Kg now I am 82KG. I want to loose another 12kg in next 3 month .Kindly advise.Specially belly fat is my main issue.



Dr. Archana Chaurasia
Dr. Archana Chaurasia

MBBS

hi, your BMI is slightly higher than normal, that means you are overweight.
Diet and exercise are the mainstay of loosing weight, you may need to undergo some tests to figure out if there is any underlying medical condition leading to gain of weight if it happened in a short period. Diet control include balanced low-calorie diets, low-fat/ low-calorie diets, and low-carbohydrate diets. Any diet plan selected should be tailored to reduce caloric intake below caloric expenditure and take into account preferences in food types.Count calories in the food that you eat which should be 1200 to 1500 kcal/day. Another thing to work on is exercise. Diet may initially be more effective in losing weight, but increasing energy expenditure through regular physical activity has particular helpfulness in efforts at long-term maintenance of a lower body weight. The current recommendation for physical activity is spending 30-60 minutes exercising per day most days of the week.
There are 3 main types of exercise. They are:
Aerobic exercise Aerobic exercise raises a persons heart rate. Examples of aerobic exercise are walking, running, or swimming.
Resistance training Resistance training helps make your muscles stronger. People can do this type of exercise using weights, exercise bands, or weight machines.
Stretching Stretching exercises help your muscles and joints move more easily

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