Iam 30 years old, 5’6” tall and weigh 79 kg. I’ve hit a plateau in my workout routine, and need to be guided on how to lose belly fat.
Md Jamil Ahmad
According to your height you need to lose at least 4-5 kg. Start doing intensive cardio workouts at least two times a week. To add variety, try kickboxing or spinning along with cross-training. Follow this diet.
Early morning: 1 cup of green tea + 1 fruit.
Breakfast: 1 glass of skimmed milk (sugarless) + 2-3 egg whites with 1-2 slices of whole wheat bread/ 2 chapatis (dry) with vegetables/ 1 bowl of dalia porridge.
Midmorning: 1 glass of bottle gourd juice.
Lunch: Start your meal with a glass of water. 1 bowl of salad + 3 chapatis + 1 cup of rice + 1 ½ bowls of dal/ 1 bowl of sprouts + 1 bowl of vegetables + 1 cup of curd (skimmed milk).
Evening snacks: 1 sandwich made from whole wheat bread (without butter)/ a handful of chana.
7 pm: Any seasonal fruit + soaked almonds + walnuts.
Dinner: 1 bowl of veg soup.
9 pm: Salad + 3 chapatis + 1 ½ bowls of dal + 2 pieces of grilled/ steamed fish/ 3-4 pieces of chicken.
Your body weight is ideal. You need to replace the fat with lean muscles. Spot reduction is not possible, so along with yoga, you’ll need to do cardio exercises.
Early morning: 2-3 soaked almonds + walnuts + raisins.
Breakfast: 1 cup of skimmed milk with a tsp of proteinex.
8.30 am: 1 bowl of boiled sprouts/ oats porridge/ 1-2 thalipith (non-oily).
Midmorning: 1 fruit (avoid bananas, chikoo, custard apple, mango).
Lunch: Start with a glass of water. 1 bowl of salad + 2 dry chapatis + 1 cup of brown rice + 1 ½ bowls of dal/ sambar + 1 bowl of veg + 1 cup of curd.
Evening snacks: One cup of green tea + 2-3 steamed dhoklas/ soya puffs.
7 pm: Any seasonal fruit.
Dinner: 1 bowl of veg soup + salad + 1 bhakri + 1 bowl of dal / dahi kadhi +