Brief Answer: low fay diet and muscle training Detailed Answer: Hi XXXXXXX Thank you for using Healthcaremagic. The best and the most easy way to get rid of the bulging tummy is to reduce the total fat intake and include more proteins in the diet. And with a proper exercise routine you would be able to strengthen the abdominal muscles. This would slowly bring about changes in the waist circumference also. Cutting down on extra calories and adding the necessary fillers like insoluble fibers would add bulk to your diet Consider including whole grains, fruits, raw salads and vegetable preparations in every day diet. Restrict the intake of the refined foods like those made with refined wheat flour. Take the drinks and other foods without sugar whenever possible. Making way for the good protein sources like legumes, dals, milk and its products and soy in the diet also helps in cutting down the calorie intake, and at the same time the protein rich foods when taken in combinations with proper exercises, adds muscle mass to the body. Further, limit the intake of oil and avoid the fried foods and snacks. Drink plenty of water and other healthy drinks to keep up the metabolism. You may also include options like green tea and lemon tea. Buttermilk and tender coconut water are also good options. As mentioned above, in addition to the dietary modifications, exercises are equally important, especially the ones that target the muscles. Muscles are the most active metabolically. The more muscles you have the more fat you will burn. Thus start doing the exercises that would help you build muscles. Weight training and core strengthening exercises are very helpful. Moves like crunches, twist crunches, bicycle crunch, step hop, squats etc. are excellent to burn abdominal fat and tone the muscles. Set a time for exercise and start with simple workouts for short duration, you can slowly increase the time, frequency and intensity of the workout. This would allow the body to keep pace with the changes. Make sure that you give enough time to warm up before, and cooling down after, each workout. Avoid lying down or sitting immediately after the meals. You may go for a light walk after lunch and dinner. Or if possible sit in Vajrasana for 15 – 20 minutes after the meals. Avoid heavy meals after sunset and reduce the total salt intake. I hope you find this helpful. I wish you the best of health. Thank you so much for using our services and do feel free to request for more information if need be. Meenakshi

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