Brief Answer: Dietary Regime & Life style Management Detailed Answer: Dear XXXX Thanks for contacting Ayurveda with your health concern and after going through your concern, I have come up with following suggestions which i usually tell/ impart my patients. 1. do let me know about your marital status, [females with C-section usually have this problem] 2. since abdominal pain/constipation is not there thus disease/disorder if stomach can be presumed to be Normal. 3. as there is history of pizza [high consumption/unusual overeating], which is non absorbable carbohydrate, thus gut partially break down them and there are maximum chances of its fermentation and thereby producing gas/flatulence resulting in bloating/bulging belly PS. So idea is to eat food slowly and chew properly for complete breakdown [since pizza intake is associated with improper chewing], and avoiding other gas forming food like: beans, pulses, broccoli, cabbage, prunes , apples, and foods containing the sugar ­substitute sorbitol. 4. since Diet and Exercise goes hand in hand thus following points are worth mentioning [as told/followed by my patients with encouraging results] A. Dietary and lifestyle Changes 1. Tips on Eating: Starvation is not the right way to loose weight. Take the right type of diet and eat heartily: AVOID: .sedentary lifestyle, day time sleeping after meals, newly harvested rice, curd, butter, ghee, cheese, cream, chocolates, cakes, pastries, ice-creams, XXXXXXX . oils should be reduced to minimum, avoid deep fried foods like puries,bhujees, potato chips. .avoid potatoes, sweet potatoes, beets, yam, nuts, fruits with sweet pulp like mango, chickoos, bananas and grapes. . Avoid processed and tinned foods, opt for fresh foods . Drinking cold water after exercise. . Eliminate all cold food and drink; you should eat nothing that is refrigerator cold. WHAT TO EAT: .start the meal with large bowl of thin soup, followed by good volume of salads prepared with green vegetables (cabbage, cauliflower, lettuce, cucumber, sprouted pulses). This will prevent you from taking extra servings of the meals. Drink plenty of water and diluted buttermilk. .Avoid rice, take roti or phulka,without oil or ghee.The bhaji servings should be prepared from green leafy vegetables,onions,cauliflower’s,lady’s finger,radish, turnips, mushrooms, sprouted pulses. Oil may be substituted by gravy of tomato, onion, garlic, and ginger, in the curry or bhaji for taste. . For morning and evening snacks, take recommended fruits, vegetables and low fat (skimmed) milk, black tea without sugar has negligible calories. . Carbohydrates: fat requires carbohydrates to burn, so take them in moderation like grains. 2. DEVELOP HEALTHY EATING HABITS: . Do not eat only 2 large meals a day. It leads to overeating due to hunger. Take snacks in between. It is advisable to eat a good breakfast and light lunch and dinner. . Keep a quiet and pleasant atmosphere in the dining hall. Watching TV while eating, talking, arguments, angry discussions all lead to overeating. . Eat slowly; chewing each bite thoroughly gives a feeling of satiation. . Do not be tempted to finish up the leftovers. . Use nonstick cooking ware for cooking B. EXERCISES FOR FLAT TUMMY: to strengthen and tone inner and outer thigh muscles, abdominal muscles and pelvic muscles i. Pelvic Floor Exercise . Pelvic floor tensing: tense and relax your anal muscles [as if trying to hold stool back] and vulval muscles [as if trying stopping urinating midflow] 30-50 times . Pelvic lift: lie supine, bend the knees, drawing the feet to the buttocks. Lift the pelvis- constricting your anus, then lower your pelvis slowly and relax the anus. ii. Bent knee leg raising: lie on the back, raise one leg with knee bent, then lower it. Then the other leg. Repeat 10-2- times. After 1 month, raise the leg with straight knee iii. Scissors kicks: lie on the back. Lift your legs in air and do scissors kicks in the air- as if pedaling a bicycle. iv. Bent knee sit ups: lie supine with knees bent. raise the head with hands behind the head for support, then lower. After some practice, do sit ups with arms by the side. P.S.: 1. Take Vitamin C: amla is best [ help manage the cortisol in your blood and regulate the effects of stress on your body] 2. To lose belly fat fast, you should try doing different types of yoga asanas, such as XXXXXXX Namaskar, Pada Hasta Asan, Paschim Uttana Asana, XXXXXXX XXXXXXX asana XXXXXXX asana,Ushtra Asana, Uttana Pada Asana, Bhujang asana, dhanur asana. PS. . Flow yoga burns fat while reducing stress. . You may contact an experienced yoga Teacher to practice them under his/her guidance [most of them are similar to the exercises described above] Do revert back for any clarifications Dr. Munish Sood Consultant & Physician Naimittika

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Brief Answer: Exercise & good Diet. Detailed Answer: Dear XXXX Thanks for reverting back, and here is/are recommendations: 1. As described earlier, eat healthy and avoid starvation. [since fat will be eliminated only if body thinks it is not starved] 2. take fibre rich diet which carry fat/toxin from the body. 3. have fresh juice daily, [low in calories and at the same time good for tummy] 4. Exercise and good diet work best together to stay healthy. This will definitely give you good results. 5. Congratulations on your wedding. PS. change your diet, make better choices, and eat more lean proteins. If you really hate exercise, just [brisk] walk more. Dr. Munish Naimittika

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