Want To Lose Belly Fat? Know What To Eat And When To Eat For Best Results

Losing belly fat can be a tough task if you don’t know how to do it correctly. Refer to this article to know how to lose belly fat.

Chanchal Sengar
Written by: Chanchal SengarUpdated at: Dec 12, 2022 17:15 IST
Want To Lose Belly Fat? Know What To Eat And When To Eat For Best Results

Having extra belly fat is not only aesthetically unpleasing but is also harmful to your health. Belly fat has been linked to an increased risk of heart disease, diabetes and even some cancers. So, if you’re looking to reduce your belly fat, here are some science-backed tips by Nawaz Shaikh, Wellness Expert & Founder of FITX Transformation that you can start doing today.

What is belly fat?

Belly fat is made up of two types of fat: visceral and subcutaneous. Visceral fat is the one that surrounds your organs, whereas subcutaneous fat lies under your skin.

Most people think that they can reduce belly fat by doing crunches or sit-ups. But these exercises only target the superficial layer of abdominal muscles (the rectus abdominis). They do not target the deeper layer of abdominal muscles (the transverse abdominis), which are responsible for pulling in your waistline.

The best way to reduce belly fat is to focus on whole-body exercises that will help you burn more calories throughout the day. These include walking, biking, swimming, and strength-training exercises and of course by following a caloric deficit diet plan aiming for a solid protein intake of at least 0.8g to 2.0g of protein/per day.

Also Read: Here Is The Ultimate Detailed Guide To Burn Belly Fat in Just 4 Weeks

Causes of belly fat

There are various factors that cause belly fat including:

How To Lose Belly Fat

  • Poor diet: A diet high in processed foods, sugary drinks, and unhealthy fats can lead to weight gain and abdominal obesity.
  • Lack of exercise: If you don’t burn off the calories you consume, they can end up being stored as fat.
  • Stress: Chronic stress can lead to weight gain, including in the abdominal area.
  • Certain medical conditions: Certain conditions such as polycystic ovarian syndrome (PCOS), insulin resistance, and thyroid issues can cause weight gain and make it difficult to lose belly fat.

If you’re struggling with excess belly fat, it’s important to talk to your doctor or a registered dietitian to find out what might be causing it and how you can best address it. The most common remedy to solve insulin issues can be as simple as a steady state walk after your meals. You will be shocked to see how quickly your insulin and sugar levels are regulated with this technique which won't even cost you 15 min. per walk routine.

Diet to reduce belly fat

When it comes to reducing belly fat, there is no one-size-fits-all approach. However, there are certain dietary changes that can help promote weight loss and reduce belly fat.

Cutting calories is one of the most effective ways to lose weight and reduce belly fat. To do this, you need to be in a calorie deficit, which means eating fewer calories than you burn. There are a number of ways to cut calories, such as reducing portion sizes, choosing lower-calorie foods and beverages, and increasing your activity level.

In addition to cutting calories, it's also important to make sure you're eating the right kinds of foods. Eating plenty of protein, fibre, and healthy carbs can help keep you feeling full and promote weight loss. Avoiding processed foods, sugary drinks, and trans fats will also help reduce belly fat.

It is very important to include high protein sources in your diet, if you are a vegetarian then it is necessary to opt for whey protein to replenish the vital needs of the body system. The more you intake protein at an optimum level, the more muscle mass retains, the more the fat oxidizes.  Furthermore your metabolism goes higher and cravings for junk food go lesser. As protein has high satiety levels it takes more energy to digest.

Another important tip is the fibre intake - make sure you include a salad with every meal you eat as it will help in controlling the surge of sugar levels in the body.

Exercise to reduce belly fat

Exercise to Lose Belly Fat

There are many reasons why people may want to reduce belly fat. For some, it may be a cosmetic issue, while for others it could be due to health concerns.

Also Read: 5 Yoga Asanas That Can Help You Reduce Excess Belly Fat

  • Regardless of the reason, there are some specific exercises that can help reduce belly fat.
  • One type of exercise that can be particularly effective in reducing belly fat is cardiovascular exercise. Running, brisk walking, swimming and biking are some of the effective exercises for belly fat reduction.
  • Cardio exercises help to burn calories and can also help to tone the muscles in the abdominal area.
  • Another type of exercise that can help reduce belly fat is strength training. This helps build muscle and burn excess calories. Additionally, strength-training exercises can help to tone the muscles in the abdominal area.

Tips to reduce belly fat

  • Start your day with a high-protein breakfast.
  • Eat more fibre and complete your daily protein intake.
  • Limit sugary foods and drinks.
  • Get enough sleep.
  • Try to cover a minimum of 5000 steps a day.
  • Avoid processed foods.

In a nutshell, by adopting some healthy lifestyle and dietary choices, you can easily get rid of that excess belly fat.

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