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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Belly fat is stubborn but not impossible to lose. No crash diets, no endless cardio, just some science-backed fitness rules that actually work. Let’s dive in!
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More muscle leads to more fat burn, so lift weights at least 3-4 times a week. Focus on compound movements for increased metabolism, and try to start with bodyweight exercises in the beginning.
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Eating more protein helps you feel full for longer, reduces cravings, and boosts muscle growth and metabolism. Best protein sources include chicken, fish, paneer, tofu, eggs, lentils, whey protein, and plant-based protein.
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Not all carbs are bad, but refined carbs can slow down fat loss and impact your metabolism. So avoid foods like white bread, sugary drinks, processed snacks, and sweets; instead, include whole grains, quinoa, oats, brown rice, and veggies.
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High-intensity interval training (HIIT) is the best way to burn belly fat as short bursts of intense exercises followed by rest help burn more calories in less time than traditional cardio and keep your metabolism high even after the workout.
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Stress and poor sleep can lead to higher belly fat storage due to high cortisol. Try to practise meditation, deep breathing, or yoga, get at least 7-8 hours of quality sleep, and reduce screen exposure before bed.
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For good metabolism & better fat-burning, drink at least 2-3 litres of water daily. Swap high-calorie sodas & packaged juices for detox water, lemon water & coconut water. Green tea & black coffee can be opted for a refreshed beverage.
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Eating more healthy fats might help in losing belly fat. Nuts, seeds, olive oil, avocados and fatty fish can be a good choice, as they help keep you full for longer and prevent cravings.
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It takes time for the results to show up; always remember that consistency is key! Try to take weekly progress pictures & body measurements, and use fitness apps to track calories & workouts.
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Losing belly fat isn’t about quick fixes; it’s about the lifestyle changes you make and follow in the long run. So lift weights & do HIIT, eat more protein & healthy fats, stay hydrated & remain stress-free, sleep well & be consistent.
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