Q. I need to lose 7 kg to attain normal weight. Can you please guide me?

Answered by
Dr. Atul Prakash
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Nov 24, 2020

I need to lose 7 kgs. My main concern is to lose upper body fat especially belly fat. I want to know some at home exercise and very normal diet plan. I have gained weight and I want to get my previous weight soon. I have not taken medications for this problem. All the lab tests was found to be normal.


You cannot lose fat only from one part of the body but help one part lose more than the rest You need a regular exercise plan which should be done 45-60 minn a day 5-6 days a week This should include both aerobic and weight training. Aim to burn more calories than you consume. Keep you calorie intake to less than 2000KCal. Exercise should be fairly intensive to keep your heart rate between 60-85 percent of your max heart rate calculated by( 220 - your current age) for atleast 30-45 min of your exercises period.

Also concentrate on the core strengthening exercises like crunches, planks, bridges, straight leg raises Mobilization of the fat occurs more when there is constant mobilization of the part that you want to have the fat removed from. In addition hot pack on your belly will help not make sure that they do not burn the skin. Take plenty of water and you can wear a abdominal corset which will help the skin and allow the feeling is full stomach when to eat food. Swimming ,dancing, yoga with more emphasis on the asans that engage the core will help For the same for 3 months to see the effect

Could you please suggest any type of food that I should avoid to speed up the weight loss process. I have given the above piece of info just to give you an idea about the food habits of mine. Also one more thing, can continue exercising during my periods or should I take a break. Awaiting your reply at the earliest.


You should eat the routine food that you eat as eating food that is alien to your taste will only lead to more missed goals as you are likely to cheat. Avoid foods that have processed and refined sugars. you can even try intermittent fasting with food window between 6am to 2 pm Or 2 pm to 8 pm which ever suits your comfort. Better to have good with Also exercise during periods is not a no. no, this is however dependent on how you feel during periods, some ladies feel tired others feel fatigued while some others have no issues.

Was this answer helpful?


Related Questions:
Smart Ways to Lose Weight

.. and exercise routine can be a difficult task for many. This article will explain how you can smartly lose weight without sacrificing your favorite food or without vigorous exercises .. ...   Read full

How can I lose weight?

.. your concerns. Many persons on the 1200 calorie diet face a similar issue. Here are the tips to lose weight : You should eat small healthy snacks between main meals. Do more cardio exercise. Avoid eating carbohydrates after 7 PM. Good sleepin...   Read full

What is the right time to exercise?

.. core temperature is an important factor in determining the quality of exercise. A cold body causes muscles stiff, inefficient, and susceptible to sprains whereas higher body temperatures leave muscles more flexible, more adjustable for workouts. ...   Read full


This is a sponsored Ad. icliniq or icliniq doctors do not endorse the content in the Ad.

Disclaimer: Alternative medicine is not aimed to replace the services of your treating physician or allopathy medicines. Our site’s information is to those who are willing to take responsibility for their health, being fully aware that the content published herein would not qualify as prescription or specific medical advice. If users use the information and stop prescribed medication without their physician’s consent, they bear full responsibility for their actions and iCliniq bears no responsibility for the same. Information on alternative medicine should not be misinterpreted as a cure for any illness, as our body is complex and everyone reacts differently.
Also Read Answers From:

Comprehensive Medical Second Opinion.Submit your Case

Also Read

Why Do Some COVID-19 Patients Test Negative?
COVID-19 has resulted in a pandemic and has caused serious health crises worldwide. When we develop the symptoms of COV...  Read more»
Post-Traumatic Stress Disorder (PTSD): Reliving the Trauma
PTSD is a mental health condition where the person who undergoes an extremely stressful condition, develops disturbing t...  Read more»
Remdesivir - Uses, Dosage, Side Effects, Drug Warnings, and Precautions
Remdesivir is a broad-spectrum antiviral medication. It is the only medicine approved for COVID-19 treatment. To know ab...  Read more»

Ask your health query to a doctor online?

Ask a Fitness Expert Now

* guaranteed answer within 4 hours.

Disclaimer: No content published on this website is intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek advice from your physician or other qualified healthcare providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website.