How can I reduce weight and inflammation in the body - #16107

Hello dear See weight gain cab be effectively reduced by combination of excercise and diet modification Iam suggesting some precautions Kindly follow them for atleast 3 months Reduce fat intake by 50 percent Avoid unsaturated fat products like desi ghee Do brisk walk for atleast half an hour daily Do regular exercise including squats and push ups along with plank for core strengthing Take adequate vegetable but completely stop junk food or alcohol consumption Take 3 time meals and avoid taking any food for atleast two hours so as to modify BMR Do asans like surya namaskar and makrasana Donot miss the meals Take adequate rest Avoid taking synthetic supplements Include fibres in your diet In case of no improvement in 2 month, Consult dietician in person for better clarity Hopefully you show improvement Regards

Hello Astha ji,

1) Eat more: Berries, leafy greens, olive oil, nuts, fatty fish, turmeric, ginger, green tea. Avoid: sugar, fried foods, processed meats, white bread, excess salt, alcohol.

2.) Lose weight with little workout time

Half plate veggies, quarter protein, quarter whole grains. Higher protein meals (eggs, yogurt, chicken, lentils). Drink water before meals. 10–12 minutes of fast walking or a 5-minute strength routine daily.

3. Reduce double chin Overall fat loss is key. Chin lifts + tongue-to-roof exercises help tone. Reduce salt and stay hydrated.

4. Reduce arm and thigh fat You can’t spot reduce, but you can tone: Please do Arm circles Wall push-ups Squats Side leg lifts

5. Improve sleep + lower stress 7–8 hours of sleep Avoid late-night eating Brief relaxation or breathing before bed

Consistently is key . Most important:AVOID SUGARY FOODS.

I trust this helps Thank you

These reduce inflammation, lower calories, and help reduce overall body fat, including chin/arms/thighs.

What to Add

High-protein foods: eggs, dal, paneer, tofu, curd, chicken (boosts metabolism + prevents muscle loss)

Anti-inflammatory foods: Turmeric, ginger, garlic, green tea, berries, leafy veggies

Healthy fats: almonds, walnuts, chia seeds, olive oil

Water 2.5–3 L/day – massively reduces bloating and swelling

Hello Astha Absolutely It’s great that you’re looking to reduce inflammation and target specific areas like your double chin, arms, and thighs. Here are some friendly tips to help you on your journey: Diet Tips: 1. Anti-inflammatory Foods:Incorporate foods like turmeric, ginger, berries, leafy greens, and fatty fish (like salmon) into your meals. These can help reduce inflammation. 2. Stay Hydrated:Drink plenty of water throughout the day. Sometimes, our bodies retain water when we’re dehydrated, which can contribute to bloating. 3. Limit Processed Foods: Try to cut back on sugary snacks, fried foods, and refined carbs. These can increase inflammation and make it harder to lose weight. 4. Portion Control:Be mindful of portion sizes, especially with high-calorie foods. Eating smaller, balanced meals can help manage weight. Lifestyle Tips: 1. Incorporate Movement: Even if you can’t dedicate time to a full workout, try to incorporate more movement into your day. Take the stairs, walk during breaks, or do short bursts of activity at home. 2. Strength Training:If you can, include some bodyweight exercises like squats, push-ups, or lunges. These can help tone your arms and thighs without needing a lot of time. 3. Sleep Well:Aim for 7-8 hours of quality sleep. Poor sleep can lead to weight gain and increased inflammation. 4. Stress Management: Practice relaxation techniques like deep breathing, yoga, or meditation. Stress can contribute to weight gain and inflammation.

Consistency is Key: Small changes can lead to big results over time, so be patient with yourself.

Thank you