Whether you're a young adult striving for a toned beach body or a middle-aged individual aiming for better health, losing belly fat is a common concern shared by people of all ages. In this article, we will explore the key factors involved in shedding belly fat and provide you with seven practical steps to help you achieve a trim waistline within 30 days.
Workout Or Diet: What's More Important for Losing Belly Fat?
As per Jayant Jawa, K11 certified fitness trainer, Oxizone Gym, Karnal, "When it comes to losing belly fat, both diet and exercise play critical roles." He said that exercise helps burn calories and build muscle, and diet is fundamental for creating a calorie deficit and reducing overall body fat. Focusing on both can help you achieve results in a faster way, he added.
7 Steps To Lose Belly Fat
Here are seven expert-recommended strategies for losing belly fat.
Also Read: 5 Quick Tips To Burn Fat Around The Belly
Step 1: Clean Up Your Diet
Cleaning up your diet is crucial for losing belly fat. Jawa suggested quitting processed foods and focusing on eating clean for the next 30 days. Include lean proteins like chicken breast, fish, tofu, and legumes. Opt for fibre-rich fruits, vegetables, whole grains, and healthy fats such as avocados, nuts, and olive oil.
Step 2: Practice Portion Control
If you want to cut calories in a simple way, practising portion control can help you achieve it. Start by using smaller plates, that way you will end up eating fewer calories. Make sure to pay attention to the nutritional value of your meals, and aim for balanced portions of proteins, carbohydrates, and fats.
Step 3: Increase Fiber Intake
Consuming adequate dietary fibre can aid in belly fat loss. Fibre-rich foods keep you feeling fuller for longer, reducing overall calorie consumption. Include sources of soluble fibre such as berries, apples, oats, beans, and whole grains. These foods improve digestion, regulate blood sugar levels, and help prevent overeating.
Step 4: Engage In Cardiovascular Exercise
Cardiovascular exercises are effective in burning calories and promoting overall fat loss. Jawa advised incorporating activities like brisk walking, jogging, cycling, swimming, or dance-based workouts. Begin with 30 minutes of exercise the first week and gradually increase the time.
Step 5: Embrace Strength Training
Strength training is crucial for building lean muscle mass, which helps boost your metabolism and aids in fat loss. Include exercises that target the abdominal muscles, such as planks, Russian twists, crunches, and leg raises. Additionally, work on other muscle groups like the legs, back, and arms for overall body strength and toning.
Also Read: Want To Lose Belly Fat? Know What To Eat And When To Eat For Best Results
Step 6: Prioritise Quality Sleep And Stress Management
Adequate sleep and stress management are often overlooked factors in belly fat loss. Lack of sleep and chronic stress can disrupt hormonal balance and increase cravings for unhealthy foods. Aim for 7-9 hours of quality sleep each night and practice stress-reducing techniques such as meditation, deep breathing, or engaging in activities that bring you joy.
Step 7: Stay Hydrated And Limit Alcohol Intake
Hydration is critical for overall health and weight management. Drinking an adequate amount of water helps curb appetite and supports digestion. Limit your alcohol intake as it can contribute to increased calorie consumption and promote belly fat accumulation.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
Image Credit: Freepik