Hi XXXXXXX,

Welcome to Healthcare Magic. Thanks for your question...

I appreciate your initiative in keeping your weight under control and staying healthy. Obesity can indeed put you at risk for various diseases and weight reduction can offer you a lot of benefits.

The best exercises for weight reduction are aerobic exercises. Brisk walking, running, cycling, swimming, etc. are examples of aerobic exercises. These simple exercises burn the excessive fat in the body and make sure that all parts of the body are targetted. Regular aerobic exercises are also are good for the heart.

In addition to this, if you are worried about abdominal flabbiness, you can add on specific exercises to tone the abdomen. Here are a few simple but effective abdominal exercises:
1) Abdominal Crunches:
Lie flat on your back on the floor
Take a XXXXXXX breath, suck in your stomach and raise your upper body off the ground until it is at a 45-degree angle with the floor
Hold the contraction for 2 to 3 seconds and slowly return to the starting position
Repeat 5 - 10 times

2) Pelvic Tilt:
Lie on floor with knees bent, feet parallel and arms to the side
Tighten lower abdominal muscles, pulling the navel and lower back toward the floor, without using buttocks or leg muscles
Hold for 5 seconds
Repeat 5 - 10 times

3) Trunk Curl
Lie on floor with knees bent and arms crossed on the chest
Using upper abdominal muscles, raise trunk of body off the floor slightly, to about 15 degrees
Hold 5 seconds
Lower trunk slowly to the floor
Repeat 5 times


Now, since you mention that you have a time constraint, the best thing to do is to plan your weight reduction programme properly.

1) Have a target to decide how much weight you want to lose. Overenthusiastic efforts initially and later on losing motivation will not help. Moreover, sudden excessive weight loss is also not good for your health. So, calculate your desired weight against your height by using reliable methods like the BMI (Body Mass Index), and set a healthy weight loss target.

2) The second step is time management - this is quite often overlooked. So, decide which part of the day you can dedicate to exercise. Then make a schedule of what time and how long you are going to exercise everyday.

3) Combining regular exercise with diet control gives the best results for weight reduction. So, plan your diet well. Eat at regular intervals and eat healthy foods. Avoid junk food and carbonated drinks and avoid snacking inbetween.

If you follow these suggestions regularly with good motivation, you will be able to see remarkable benefits.

Wish you all the best.

- Dr. Jonas Sundarakumar

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