Fitness

How to Reduce Belly Fat – Diet Plan, Tips and Exercises

The visceral fat around the liver and other organs of the abdomen is called belly fat. It is located near the portal vein that carries the blood to the liver. However, this fat can be very harmful to the body. There are steps you can take to reduce belly fat. HealthifyMe does not recommend spot reduction. We’ll look at some ways to reduce belly fat.

Table of Contents

Causes of belly fat

Contrary to popular belief excess belly fat can increase your risk of developing the above mentioned health problems. Here are some reasons excessive belly fat could be formed:

  • Sugary foods and beveragesStudies have shown that excess belly fat can be linked to high sugar intake. This is due to the added refined sugar during processing. Sugar-sweetened beverages, in particular, can be dangerous.

Say no to sugar to reduce belly fat
  • Alcohol:Alcohol is another possible reason for sudden belly weight gain. Alcoholism is linked to an increase of belly fat. One study found that those who drink more than three drinks per week are 80% more likely be obese.
  • Sedentary lifestyle One’s activity levels also play a major role in the accumulation of belly fat. Research has shown that people who exercised for at least one year after losing weight were more likely to prevent their abdominal fat from accumulating. Those who didn’t exercise saw a 25-38% increase of belly fat.
  • Stress: Cortisol, commonly called the ‘stress hormone’, is produced by the adrenal glands in stressful situations. Cortisol, which causes excess calories to be stored as fat, is responsible for stress-related overeating.
  • Genetics:Genetics may play a significant role in obesity risk.

5 Tips to Reduce Belly Fat

To reduce belly fat, it is important to have a plan. Here are some tips that can help you reduce the fat buildup in your abdomen.

1. How to Get Enough Sleep

Sleep affects various aspects of one’s health, including belly fat accumulation. It’s a proven fact that people who don’t sleep enough tend to gain more weight. Sleep deprivation can lead to an increase in ghrelin and a decrease in leptin levels, which are responsible for your hunger.

Insufficient sleep can lead to metabolic and endocrine changes, as well as a reduction of glucose tolerance. When you’re exhausted, your brain’s reward centres rev up, looking for something to feel good about. While you can control your comfort food cravings if you’re well-rested you may find it hard to resist temptations. This can lead to hormonal imbalances in the body, which can lead to weight gain.

A minimum of 7 hours of quality sleep every night is a must to keep one’s fat gain under control. Quality of sleep is just as important as the length of your bedtime. Learn more about the link between poor sleep and weight gain.

2. Get Enough Water

Water consumption and weight loss are strongly linked. Studies show that water aids in the efficient metabolism of stored fat.

Drinking water throughout the day will give you the feeling of fullness and keep your appetite at bay. Sometimes, our body mistakes thirst for hunger, so it’s always advisable to have some water before grabbing a snack to check on what your body is actually demanding.  

It goes without saying that water is the best ‘beverage’ to quench your thirst. Any juice or carbonated drink contains sugar that increases your calorie intake so it’s best to choose water over anything else. 

Warm water is good for cleansing your system and helping you lose weight.

3. Exercise regularly

It has been proven that daily exercise can help with weight management. This is a fact that is undisputed. However, there are many arguments about the intensity of your daily exercise routine. 

Your workouts should be proportional to your gender, age, and BMI. 

Before you start high-intensity resistance training, it is a good idea to consult a personal trainer.

4. Track Your Calories

Extra calories from any food are stored as fat. It is important to keep track daily of calories consumed and burned. This will help prevent fat accumulation.

Calorie Deficit is an excellent way to burn calories. A 500 calorie deficit can result in a weight loss of 0.4kg or 1 lb per week. The HealthifyMe app has a calorie tracker that can be used to do the same.

5. Never skip breakfast

Breakfast is considered the most important meal of the day. It provides essential energy to start your day. You can slow down your fat-burning process by skipping breakfast.

You are also more likely to eat poorly during the day if you skip breakfast. A healthy breakfast throughout the day can help curb cravings and keep you full until the end of the day. Make your breakfast healthy and nutritious by including natural foods like eggs and oats as well as fruits and nuts.

4 Exercises to Reduce Bellyfat

A key component of any weight loss journey is working out. It is important to target your abdominal area in order to reduce belly fat. Here are four exercises you can do to reduce belly fat

#1 Vertical Leg Crunch

  1. Place your legs straight up on the ground. Next, cross one knee over the other.
  2. Breathe in slowly and lift your upper body towards the pelvis. Breathe slowly.
  3. Do 12-16 crunches with two or three sets.

#2 Bicycle exercise

  1. Place your hands on the floor or on the mat and hold them there, just like you would with crunches.
  2. Lift your legs off of the ground and bend at the knees.
  3. Place your right knee close to your chest, while your left leg is straight.
  4. Place your right leg on the ground and lift the left leg towards your chest.
  5. Alternately, bend your knees like you’re riding a bike.

#3 Crunches

  1. Begin by lying down flat, your knees bent, and your feet on ground.
  2. Place your hands on your chest or behind your head. Inhale deeply.
  3. Exhale as you lift your upper torso off of the floor. Inhale again when you are back on the ground, and exhale as soon as you get up.
  4. Start with 10 crunches for beginners. You should do at least two to three sets of crunches every day.

#4 Bird dog

  • To get a tabletop pose, put your weight on your hands. To keep your spine straight, squeeze your core.
  • To reach straight ahead, raise your left arm and stretch your right leg.
  • You can hold for a count while you squeeze your core. Then, return to the original position.
  • To complete 1 rep, repeat the motion with your left arm and right leg.

Let HealthifyMe Sr. Ashutosh, a Fitness Coach, will show you how to do these exercises to lose belly fat.

Belly Fat Loss Plan

It is crucial to eat the right food to lose belly fat. It is important to have a well-planned diet that meets your needs.

We have created a 1200-calorie diet plan to help guide you in planning your diet. It is important to note that a 1500-calorie diet plan is best for men, while a 1200-calorie diet plan works well for women.

However, individual dietary requirements can vary. Consult a nutritionist to determine the best plan for you and then choose the right diet for you.

Time

Meal

7:00 AM

Lemon Cinnamon Water (1 Glass)

8:00 AM

Vegetable Sandwich (1 sandwich) Skimmed Milk (1 glass)

11:00 AM

Watermelon(1 cup, diced) Almond(5 almonds)

1:00 PM

Masala Khichdi (2 katori). Sprouts Curd Salad (1 katori). Low Fat Curd Kadhi (1 katori).

3:30 PM

Buttermilk(1 glass)

4:00 PM

Green Tea (one cup)

5:00 PM

Boiled Chana (0.5 katori).

8:30 PM

Chapati(2 piece) Palak Paneer(1 katori) Cucumber(0.5 cucumber (8-1/4″))

11:00 PM

Skimmed Milk(1 cup)

  • Start your day with a glass if lemon cinnamon water.
  • A vegetable sandwich is a great breakfast option, served with a glass of skimmilk.
  • Continue that by eating fruits, nuts, and oatmeal at 11:00 AM.
  • Lunch at 1:00 PM Two katoris of Masala Chichdi are served with a katori of Sprouts Curd Salad and Low-Fat Curd Kadhi.
  • Enjoy a glass buttermilk at 3:00 PM to let the food digest.
  • At 4:00 PM, enjoy a cup green tea.
  • After that, have half an hour of boiled chana.
  • Two pieces of chapati are served with a katori or palak paneer and half of a cucumber for dinner.
  • A cup of skimmed cream is a great way to end the day.

Balance your diet and ensure you are getting as many nutrients and calories as possible. A weekly plan will help you plan your week’s diet.

Foods to Control Belly Fat

1. Have A Protein-Rich Diet

Protein is an important macronutrient in weight loss. It helps reduce appetite, overeating, cravings, and other factors. 

Protein-rich foods increase metabolism, which makes weight loss easier.  If you are following a calorie-restricted diet, protein can help build muscle mass and even prevent muscle loss. 

Black beans, lentils as well as cottage cheese, cottage cheese, and milk are common protein-rich foods. 

2. Reduce Carbohydrate Consumption

Consuming high-carbohydrate foods triggers our fat storage hormones. 

High levels of glucose are released into the bloodstream when eating carbohydrate-rich foods like white bread, rice and cakes, as well as sugary foods like soft drinks, packed juices, and chocolates. Insulin is secreted from the pancreas to help get this heavy glucose out of the bloodstream. 

Insulin levels that are too high can lead to fat storage, especially around the abdomen. To control insulin levels, we must manage our carb intake. 

3. Avoid Trans-fat

When any type of oil is exposed to heat (from a flame or an oven), its molecular formula changes, and the hydrogen atoms are dispersed in the heat, causing doubling and tripling of bonds, resulting in ‘transformed’ fat. This is known as Trans Fat. It can be seen in the oil’s colour change from yellow to black, or dark brown.

Trans-fat food refers to any food item that is prepared with this Transformed fat. Unregulated intake of trans fat can increase blood cholesterol and increase the risk of developing heart disease. It slows down muscle cells’ ability to use glucose for energy. These muscle cells can no longer use glucose, which causes blood sugar levels to rise dramatically. This results in insulin surges and increased fat storage, especially around the stomach.

4. Get plenty of soluble fibre

Soluble fibre is a gel that forms with water and slows down food’s passage through your digestive system. This type is good for weight loss, as it makes you feel fuller longer and prevents you from eating too much.

If you’re planning to switch to a high fibre diet, remember to do it gradually to give your body time to adjust. Side effects that can occur if you increase your fibre intake are abdominal discomfort, cramps and even diarrhoea.

Learn more about food fibre.

5. Avoid Alcohol

The negative effects of alcohol consumption are severe. The risk of becoming obese is one way alcohol can negatively impact your body. Consuming alcohol can lead to greater hunger and lower satiety, which can further drive one to make poor food choices.

This also causes stress to the stomach and intestines. This causes a decrease in digestive secretions, which is vital for healthy digestion. Consuming alcohol at any level can cause impaired digestion and poor absorption. This can adversely affect the metabolism and function of organs involved with weight management.

5. Have Green Tea

Green tea is loaded with antioxidants and nutrients that help to reduce fat and weight loss, as well as boost your health.

This healthy beverage contains an Antioxidant Epigallocatechin Galate (EGCG), which increases metabolism. EGCG can reduce calories by acting as an appetite suppressant and helping to lose weight. Green Tea is a great source EGCG, a well-known stimulant that can help you burn calories and fat.

If you want to get the most out of your green tea, you should avoid adding sweeteners like sugar, honey, or cream. Green tea’s antioxidants may be enhanced if it is consumed in combination with exercise.

Green tea over consumption can cause side effects like any other beverage or food. Learn more about the potential side effects of excessive green tea consumption.

The Dangers of Belly fat accumulation

Excessive fat accumulation in the abdomen may pose health risks, in addition to a higher BMI.

  • Heart disease
  • Sleep apnea
  • Colorectal cancer
  • Insulin resistance and type II diabetes
  • High blood pressure

Belly fat cannot be reduced overnight. A long-term approach is the best way to lose belly fat. The above tips can help you move one step closer to your fat-loss goals. It is a good idea to consult an expert before you start to lose weight. Speak to some of India’s best nutritionists and fitness coaches, and begin your fat loss journey.

Belly Fat – Frequently Asked Questions (FAQs)

Q. Q.

A: Exercises that target the abdominal area can help reduce belly fat. There are four ways to lose belly fat: vertical leg crunch; bicycle exercise; crunches; and bird dog. 

Q. Q.

A: A diet rich in protein, soluble fibre, and low in carbs and trans-fats can help burn belly fat. Also, avoiding alcohol can help reduce belly fat quicker.  

Q. Q. Does Lemon help to burn belly fat?

A: Vitamin C is a key ingredient in lemons, which can boost your metabolism and help flush out toxins. Lemons also have diuretic qualities that help to detoxify the body and aid in fat burning.

Q. Q. What fruits can help reduce belly fat?

A: 7 fibrous fruits have the ability to reduce belly fat when consumed daily. These include tomato, oranges, strawberry, guava and strawberry. 

Q. Q.

A:  This is a very unrealistic goal as only a steady gradual approach with positive lifestyle habits on a long-term basis will help to achieve a reduction in overall body fat.

Q. Q.

A: You may consume key beverages designed to help reach your health goals. Some of these beverages include green tea and black coffee, as well as apple cider vinegar drinks.  Drinking liquids regularly can increase your metabolism. These drinks can help you avoid the cravings for unhealthy junk food and keep you full.

Q. Q. Are eggs good for burning belly fat?

A: Eggs are known for being one of healthiest foods for weight loss. Eggs are rich in protein and contain a nutrient called cholesterol that can be used to fight the liver’s ability to store fat. You’ll see the weight of those extra inches go away if you include an egg every day in your diet.

Q. Q. Does green-tea burn belly fat?

A: Green tea can help with weight loss, especially in the abdominal area. Green tea is rich antioxidants, caffeine and EGCG. These substances stimulate fat loss through faster metabolism. Green tea helps you lose weight by controlling your appetite, which will allow you to consume fewer calories. 

Q. Q.

A: Milk contains a good balance of fat, calcium, and essential nutrients. This provides energy to keep you energized throughout the day. It increases metabolism, which helps you lose weight faster and more effectively. The good fat in milk is necessary for your body to lubricate bones and maintain a good level of muscle mass. This makes your body stronger from the center. Drinking a glass milk helps to prevent dehydration, and it is a healthier option to sugary drinks.

Q. Q. Does cucumber burn belly fat

A: Cucumber contains a large amount of vitamins C, K and other nutrients that will help you lose weight. Cucumber is low-fat, low-calorie, and has negligible sugar. This will help you effectively lose weight. It is 90% water and hydrates the body. 

Q. Q. Does eating bananas increase your weight?

A:  Bananas are rich in carbohydrates and calories, which help gain weight naturally. Bananas contain a lot of sugar, which can quickly turn into body fat faster than other nutrients. Bananas are rich in fibre, which helps to control hunger hormones and make you feel fuller longer. They are sweet and creamy, which may reduce unhealthy cravings. The benefits of bananas can’t be directly linked with weight gain or loss, but they can be linked to many other factors such as portion sizes, time spent consuming them, and lifestyle patterns. 

Q. Q.

A: There are many methods to lose weight without having to die.

  1. Get enough water 
  2. Get the right amount of sleep
  3. Never skip breakfast 
  4. Count your calories
  5. Regular exercise

Q. Q. Is too much exercise a cause of weight gain?

A: Exercising excessively long-duration or high-intensity can push your body beyond its limits. This can lead to hormonal imbalance and fatigue in your body, as well as reduced performance and weight gain, particularly around the abdomen.

Q. Q. Is it possible to lose weight by taking a morning walk?

A: You can get results quicker by eating a healthy diet and walking regularly. It can also help you maintain your weight over the long-term. Walking is simple and you don’t feel as exhausted after a heavy workout. Walking gives your joints, especially your hips and knees, a great workout. It allows you to be more flexible. Gradually, your pace and duration of walking can be increased. This will help to burn more calories. Your body’s insulin management gets better with regular walking. Walking can help you lose a lot of belly weight. Walking can help tone and define your legs, calves and buttocks.

Q. Q.

A: Walking on an empty stomach in the morning is a great way for your metabolism to naturally increase and burn more calories throughout the day. 

Your blood sugar levels and glycogen storages are lowest when you get up in the morning. Burning off extra sugar and carbs in your body is the fastest way for you to lose a few pounds.

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Source: healthifyme

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