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Dear User,

Greetings from Ask A Doctor 24x7!

It is very nice to hear that even after having 2 kids when most of the women lose the consciousness of being fit and healthy you have lost 15kgs and have ideal body weight now. Keep up this good work because like losing weight maintaining the ideal body weight is also very important.

As per your height (157cm) and weight (58 kg) which you have mentioned, your BMI is 23.5 which is in the normal range so you can maintain your weight, much weight loss is not needed now. The normal BMI range is 18.5-24.9 kg /m².

Belly fat is difficult to lose than fat in other areas of your body. Weight loss can be seen first in the face, neck, and upper body while belly remains the same or less reduced when you are in a diet. A planned exercise routine along with a good diet will help you to get rid of the belly fat.
•     Therefore, make sure that you are following a low-fat high fiber diet and eliminate the fatty and creamy foods from the menu.
•     Add salads, fruits, and vegetables that are cooked with very less or no oil. It is best to divide the meals into smaller but frequent portions and avoid munching in between.
•     Since you are going to cut down on your fat intake it is important to include foods that have healthy fats to support normal body functions, facilitate the absorption of fat-soluble nutrients and maintain a healthy lipid profile. To do so, include walnuts, almonds, pistachio, pumpkin, and fenugreek seeds in your diet and use olive oil for cooking.
•     Take more amount of soluble fibers like flaxseeds, legumes, grains, fruits, and vegetables in your diet. Eating more soluble fiber can help you to lose belly fat and prevent belly fat gain.
•     To fight with belly fat include high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products in your diet.
•     Include Coconut oil which is one of the healthiest fats. Medium-chain fats in coconut oil may boost metabolism and decrease the amount of fat you store in the abdominal area.
•     Avoid trans-fat like margarine, spreads, chips, French fries, and fried items, etc.
•     Avoid all types of refined carbohydrates such as Maida, bakery products, sugary foods, sugary beverages, etc.
•     Increased stress level can also be the reason for belly fat. When you are stressed, the stress hormone cortisol releases, which increases appetite and also drives more fat to the abdominal area thus the increase in belly fat. To reduce the stress level by practicing Meditation, yoga, etc.
•     Incorporate1-2 tbsp. of Apple Cider Vinegar (Acv) per day, it helps to lose fat from tummy. However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth.
•     Sleep is also an important factor. Make sure you are sleeping properly for 8 hours.

•     Cardio exercise called aerobic exercise is an effective method in slimming your waistline. As discussed earlier exercises are also important, especially when you are trying to lose localized fat deposits. Apart from the regular walk to improve metabolism, try and take out time for exercises that help to burn the belly fat. Some such exercises are:
• Static Planks
• Dynamic Planks
• Side Planks
• Crunches
• Dynamic crunches
Yoga asanas like Sarvangasana, Virbhadrasana and Dhanurasana.

Make sure that you maintain an activity index of 250 minutes per week and take sufficient rest, sleep, and stay hydrated.

Regarding the Sagging of Breast- After breastfeeding and weight loss this is a common and natural thing to happen to the women of your age. You may consider Consulting a Plastic Surgeon for correcting the loose skin.

Hope This Helps,
Anudita Chakraborty

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