I am a 19 year old male college student. I have a hectic schedule that leaves me tired and with no time to exercise. The amount of work I have to do is very less compared to what I eat, which also is quite less. I live in an environment where I have to put minimal physical labour and I can not change that for a while. This has resulted in an enormous protruding belly while the rest of my body is leaner than average. It's an impairment to both my health and confidence. Please provide me with guidelines and eating habits that will help me get rid of this belly and have a normal physique. I will try to incorporate light exercise into my daily routine as well. Thank you.

Dr. Sajeev KumarGeneral Physician34yrs exp

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You have to make sure you have no diseases like hypothyroidism and anaemia by a blood test. Both of these are a disease which can be easily rectified. You need to bring down weight to get rid of the potbelly. To lose weight, you must burn more calories than you consume a day from your diet, if you burn 3000 calories, you?ll lose a pound a week. People who lose weight slowly, about 1 to 2 pounds are more successful at keeping the weight off. You'll also burn additional calories if you increase your physical activity. You weight-loss plan should do all of the following: ?emphasize fruits, vegetables, whole grains, and fat-free or low-fat dairy products. ?include lean meats, poultry, fish, beans, eggs, and nuts. ?contain foods low in saturated fats, avoid trans fats, and limit cholesterol and salt (sodium). ?avoid refined sugars and processed foods. Some tips to help you lose weight: ?keep a food diary. Writing down everything you eat is critical! noting how you feel when you eat will help you identify emotional triggers that may cause you to overeat. Emotional eaters tend to overeat. ?eat when you're truly hungry rather than when you're tired, anxious or stressed. ?eat slowly. If you eat too fast, you eat more than you need to satisfy your hunger. Your brain needs time to catch up with your stomach. ?plan your meals ahead of time so you make healthy choices. When dining out, check the menu online and decide what you will order before you sit down. Ask for dressings on the side. Opt for foods that are baked, broiled or steamed versus fried or swimming in creamy sauces. Avoid chips and bread baskets?they add unnecessary calories. ?stay hydrated. People often mistake thirst for hunger. ?eat breakfast. If you skip this meal, you'll be starving by lunchtime. You'll have more difficulty making healthy choices throughout the day. Find resources to help you keep track of your food choices and nutritional values and that can offer additional support when you need it.  

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