Request:
Doc, I’m going to reduce the level of fat in the body so that the stomach doesn’t stretch. Can reducing rice consumption to 1 time per day and going in the evening with fruit and light snacks reduce fat levels in the body?
What’s the right way to lower body fat levels, doctor? Please explain. Thank you.
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Sela (female, 28 years old)
Reply:
To reduce fat mass, in general, the principle of caloric deficit is used, but it is advisable to adjust the number of calories and the type of food to obtain adequate nutritional needs and reach the desired target.
Additionally, exercise plays an important role in burning calories and fat. For fat burning goals, a combination of cardio and weight training is recommended.
Cardio exercise can be in the form of brisk walking, jogging, swimming, cycling, with moderate intensity for 30-60 minutes 3-5 times a week. It can do cardio with a heart rate range of 125-144 beats / minute.
Weight training, you can start using your own body weight, such as wall pushups, sit ups, squats and others for 2-3 sets with 8-10 reps per set.
Before exercising, make sure your body is in good shape, get enough sleep, and ensure good fluid intake during exercise.
If you want to consult regarding nutritional and exercise needs, you can consult a clinical nutrition specialist and a sports medicine specialist.
Dr. Grace Joselini Corlesa, SpKO, MMRS
Sports Medicine Specialist in Sports Medicine, Injury and Recovery Center
Pondok Indah Hospital – Bintaro Jaya
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