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I am overweight and need to reduce?

I am a 22 year old male, I weight about 60.5kg and I am nearly 5 ft 7" tall.

I'm from India so I eat a lot of spicy and oily food with more calories.
I used to eat the same diet since my high school but now my belly has enlarged a lot.

How do I reduce my obesity and fat to reduce my belly? What other things should I do to increase my fitness and get healthier?

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marked as duplicate by JohnP, Baarn, Kate, Matt Chan Jan 2 '13 at 1:11

This question has been asked before and already has an answer. If those answers do not fully address your question, please ask a new question.

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How tall are you? 60.5 doesn't sound obese to me. Check out this answer which talks about the Indian cuisine. Also please add what exercises you are doing (or capable/willing to do), also please check out the faq. –  Baarn Dec 31 '12 at 13:32
    
Hi grv.giit, and I grant you a warm welcoming to my site. Thanks for your question. You mention that you are obese, but you also say your weight is 60.5kg, which doesn't seem to be that heavy. Could you please also mention your height if you know it? –  Mew Dec 31 '12 at 13:32
    
@grv.giit, if you are interested in nutrition questions, please subscribe to this group. If enough people show interest, the site will be up and running soon enough: area51.stackexchange.com/proposals/44550/nutrition –  Mew Dec 31 '12 at 13:34
    
Thanks for all the support guys. I am nearly 5 ft 7". Actually, My height is fair enough but my belly has just bulged out. Due to this, I just feel my height has shortened a bit more... –  grv.giit Dec 31 '12 at 13:38
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Ok, enough chit-chat, please move the discussion to chat. These comments will be cleaned up in due time. –  Ivo Flipse Jan 2 '13 at 19:51
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Your BMI is 20.9, which is considered optimal-to-low. However, BMI is far from a perfect measurement of health, and is mostly useful for diagnosing extreme under or over weight. In your case, if you're visibly pudgy/fat, you probably lack lean body mass and have a high body fat percentage. For someone of normal BMI, body fat percentage, waist circumference and waist-to-hip ratio are likely to be more useful measures.

Since your abdomen is thick, you probably have a lot of visceral fat, which is the absolute worst kind of fat to have. It's one of the main risk factors for metabolic syndrome and diabetes.

As @informaticker mentioned in the comments, the fat loss advice is basically the same as for an obese/overweight person, but since you (probably) lack lean mass, strength training is especially important. You probably don't need to lose weight: you need to gain muscle/lean mass and lose fat. I'd suggest a high protein diet

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