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Want a flat tummy?

June 22, 2006

Do you covet your friend's flat tummy? Or wish you could flaunt a trim mid-riff at parties?

Get Ahead fitness expert Samreedhi Sharma Goel offered some advice to Get Ahead readers during an hour-long chat on June 21. "
Look into your diet -- it must be the primary cause of the fat on the belly," she said.

She also suggested that one cut down on sweets, cold drinks, refined and processed food, oily and fried food and excess salt and increase fibre intake by eating more vegetables and fruits.

Doing cardio thrice a week and weights two to three times a week was also recommended. Read the transcript for some more tips.  

If you missed the chat, here is the transcript:

Part II: Will I lose weight with a sauna belt?

samreedhi says,  Good afternoon everyone and welcome to the fitness chat! Please start your questions with age, sex, height and weight. Let's get started.

krishna_gp asked, Hi Samreedhi, I read thru all the transcripts of ur previous sessions. Those are very helpful. I am 32 yr old male 174cm hieght. I weigh 74KG now.Whats the ideal weight for me. I have lot of fat arnd tummy and it obviously looks odd. I have been regular to the gym for the last 6 months. I do 25 min of treadmil at 10KMPH 15 min of zero resistance cycling @27kmph Some ab crunches. With this routine I could bring down my weight from 78 to 74. What should I do more to get rid of the bulgy tummy. Thanks for ur answer

samreedhi answers, 
HEY! Thanks! Assuming you are a medium framed person you should weigh between 64-71 kgs. You should include weight training for the entire body as part of your routine at least three times a week. You can do a full body or a split workout . Your abdominal fat may not be reducing due to your diet. Cut down excess sweets, junk food, fried food and alcohol. Include more fruits and vegetables in your diet and you should reach your goal soon.

Snigdha asked, Hi Samreedhi, I am 27/5'2"/55 lady. I have excess fat around my tummy which i trying hard to get rid off, but i am unable to. Please suggest what i should and do u have ur branches in hyderabad also.

samreedhi answers, 
Hi! No I am Mumbai-based. Look into your diet. It must be the primary cause of the fat on the belly. Cut down on sweets, cold drinks, refined and processed food, oily, fried food and excess salt. Increase your fibre intake by eating more vegetables and fruits. Exercise minimum four to five times a week, do cardio three times a week and gym two to three times. Not just your belly but also your entire body will have a better tone!

bhavna asked, Hi Samreedhi, I am 25 yrs old and weigh 125lbs, height 5'6". I tend to put on weight very easily although i go for a 40 minute walk thrice a week. Please suggest a diet plan for me and and my husband who is 5'10" and weighs 85kgs.

samreedhi answers, 
Hi! Your body has got used to your walking routine so you need to shock it by changing the exercise. Switch to swimming or playing a sport like tennis, yoga , going to the gym or even dancing will all help you break your weight plateau

Diya asked, Hi! I am 5 ft 2 an currently weigh about 68 kgs.... i started my weight loss regimen about 4 months ago and have lost about 5 kgs since then. I try to do about 30 minutes of cardio and about 15 minutes of pilates exercises 4-5 times a week. Just wanted to know is this enough or should i being doing something more? Also, i try to eat a balanced diet, cutting out fried food,chips,sweets etc.... from it, most of the time ( 90% of the time) . Also, i know that its not possible to target one area but can you tell me some exercises which would help me target the fat in the abdomen area.... One last question.... Do you recommmend using artificial sweeteners like Equal or Sugar free instead of sugar in coffee or tea? Thankyou in advance.....

samreedhi answers, 
Hi! You need to lose at least another 10 kgs. 30 minutes of cardio is not sufficient. Make it 45 minutes, six times a week.

As for pilates where are you learning that from? Pilates is all about core strengthening and mainly concentrates on the abdomen and back muscles. Hasn't your trainer told you that? No, I do not recommend artificial sweeteners. Stick to sugar but reduce the quantity.

Sarvesh asked, Hi Samreedhi.. please tell me about BMI and where could I find the table for the same.

samreedhi answers, 
Hi, However do not judge yourself by BMI as it is one of the most outdated methods of health assessment. Instead get your body fat per cent checked using fat calipers or fat monitors (availaible at most Mumbai gyms) that will give you a fairly accurate insight into your health.

TrehanMohit asked, Hi I wanna know, how i can loss my weight as I don't have much time for exercise, and as I used to skip my lunch, my diet is also in control, but still not my weight. Do u have any solution???

samreedhi answers, 
Yes! Find time to exercise.

rajendra asked, Hi, I am working very hard to reduce my weight, I am doing light weights and aerobics, and eating less at night. I look a bit slimmer, but my weight has not gone down, what does that mean.

samreedhi answers, 
Hi, check your body fat percentage if that is going down you need not bother about your weight. Muscle weighs more than fat so sometimes it does not show on the scale.

Sri asked, Hi Samreedhi, could you please tell me how to lose weight on thighs?

samreedhi answers, 
Hi! Try squats and lunges if you do not have a knee problem and floor exercises for the legs if you do.

supriya asked, hi Samreedhi. I am 22f ht:5'7(170cm)but i have problem with my weight. i am 80kgs. I have to stand for a long time during my clinicals(I am a physiotherapy student) so it leads to lot of pain in my feet . Can u pls advise me some exercises to lose my weight. Due to my height and my overweight i look heavy built and look much older than my classmates.

samreedhi answers, 
Hi! Soak your legs in hot water every night to relieve the pain.lie down on the bed and stack three to four pillows and keep your feet up on them for 15 minutes after a tiring day.change your food habits include whole grains instead of processed foods, fruits and vegetables instead of junk and not more than one tablespoon of oil per day in cooking. If you cannot join a gym take a walk for at least 30 minutes daily.

samreedhi answers, The best and safest weight loss is a gradual weight loss over a period of time while eating sensibly. A lot of people have burnt their skin using heat treatments. Nothing can replace a good diet and exercise there is no easy way out. If it was all so simple would there be any obese people in the world?

Anisha asked, I am 23, 5.4" ht & 51 kgs.I dont do any excercise & whatever i eat it doesnot effect my body i still m thin & i eat lots of junk food & often have digestion problems, can u suggest me a good diet & excercise.

samreedhi answers, 
Hi! You are blessed with a high metabolic rate. However if you abuse your body by giving it only junk instead of nourishing it not only will your metabolic rate drop but it will also affect your health in the long run. Start going to the gym two-three times a week and workout for 30 minutes. Eat more home cooked food and your digestion will improve. You need more fibre in your diet

Jogger asked, Is spinning/cycling the best way to shed the extra flab on thighs and above

samreedhi answers, 
Hi! There is no such thing as spot reduction. Spinning /cycling will help you burn fat overall and tone your lower body muscles.

fat boy slim asked, hi sam, i tried odo runches, but it hurts y back. can u sugest some alternative exercise, which might not hurt my back

samreedhi answers, 
Hi! I guess you mean crunches? You are doing them wrong. That's why the pain. Check the technique with a trained professional.

Lucas asked, Hi, i am 30, M, 5'9" weigh around 105 KG. My daily routine is like walking briskly for 45 mins (inclding a climb). I am trying to reduce my weight but its remaining constant 105. I do not have time for GYM, and dont know any good exercises. I am also on a regular diet without any junk, sweets etc. Recently i am also diagonesd for High BP, and Doc has refused me to join weight training and Swimming. How do i reduce my weight??? Please answer!!!

samreedhi answers, 
Hi! Please get your thyroid levels checked. Stubborn weight is often due to hypothyroidism. You need to check T3, T4, TSH LEVELS by a simple blood test

san asked, Age-28, Sex- Male Height- 6 Ft weight- 75 kgs, Wanna increase my stamina, kindly advise

samreedhi answers, 
Exercise and eat right. Stay active all day. Your stamina will improve.

Jitesh asked, Are crunches/situps absolutely essential for flat abs?Wont just exercising the other body parts reduce the flab around the tummy???

samreedhi answers, 
No. They definitely improve your ab definition.

Part II: Will I lose weight with a sauna belt?

Samreedhi Sharma Goel is a certified personal trainer and nutritionist. She runs Size Wise, her training studio. She also conducts fitness workshops. Besides training with the International Sports Science Association, USA, she has a post-graduate diploma in nutrition and food technology and writes for a variety of publications.


Mistakes to AVOID at the gym

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Number of User Comments: 3

Sub: Right exercise

Hi I'm 5ft tall, 28 years and weigh about 69 kgs. I'm a hypothyroid pateint with TSH levels ranging from 3-4 I've cut down on ...

Posted by Shilpa

Sub: How much overweight am I ? please advise

HI My name is Sunil and I'm a Software Engineer by profession and find very little time to excersise and with workhours from 1pm to ...

Posted by Sunil

Sub: how to reduce weight

my age is 24, heigth is 5ft 11inches, and problem is with my weight it is 85 curently for this reason i have joined gym ...

Posted by srikanth.juloori


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