How to Reduce Belly Fat – Exercises and Diet Plan

Belly fat is the visceral fat surrounding the liver and other organs in the abdomen, close to the portal vein that carries blood to the liver. Belly fat can be prevented and controlled by individuals up to a great extent by making the necessary lifestyle and dietary modifications. All one needs is perseverance and the will to make a shift for the better. That said, spot reduction is not a practice that is recommended by HealthifyMe. However, we look at what one can do to reduce belly fat in a healthy and sustainable manner.

5 Causes of Belly Fat

Contrary to popular belief, people with a normal body mass index(BMI), can also develop belly fat increasing their risk of metabolic syndrome.

Here are a few potential reasons for the accumulation of excessive belly fat:

1. Sedentary lifestyle

One’s activity levels also play a major role in the accumulation of belly fat. Lack of adequate exercise has a big influence on belly fat. By consuming more calories than you burn, you may accumulate fat in your body. As more and more fat accumulates in the body, it becomes more challenging to reduce it. Additionally, it has been observed that people who performed resistance training or aerobic exercise for a year after losing weight were able to prevent abdominal fat gain, while those who did not exercise faced a 25-38% increase in belly fat.

2. Genetics

Studies show that individuals with genetic strains linked to obesity have a higher chance of accumulating fats around their bellies. That is because these genes dictate how our bodies react to foods and our metabolic rate. A person with an inherently slow metabolic rate is thus more likely to develop a bigger belly.

3. Sugary food and beverages

Studies have shown a link between high sugar intake and excess belly fat. This is mainly due to the refined sugar either in the form of sucrose or high-fructose corn syrup added during processing. While excess sugar in any form can be harmful, sugar-sweetened beverages are especially problematic as it is easy to over consume liquids.

4. Alcohol

Another possible cause of belly fat is alcohol. A study has shown that alcohol may be a risk factor for obesity for some individuals, especially when consumed in large quantities. Furthermore, many studies show that individuals with drinking and smoking habits have higher fat accumulation in the belly region than individuals who indulge in neither.

5. Stress

Cortisol, commonly called the ‘stress hormone’, is produced by the adrenal glands in stressful situations. While stress drives overeating, cortisol causes the excess calories to be stored as fat in the belly. Higher long-term cortisol levels are strongly related to abdominal obesity, according to this study. Long-term stress can lead to irritable bowel syndrome (IBS) and worsen it for those who already have the condition. This can result in bloating and gas. Furthermore, short-term stress can cause belly issues such as vomiting and diarrhoea. 

The Dangers of Belly Fat Accumulation

In addition to the higher BMI, excessive fat accumulation in the abdomen area can potentially pose the following health risks:

• Heart disease
• Sleep apnea
• Colorectal cancer
• Insulin resistance and type 2 diabetes
• High blood pressure

One cannot reduce belly fat overnight. A long-term plan is the best approach to losing belly fat. However, following the above tips can take you one step closer to your fat loss goals. That said, it is ideal to speak to an expert before you get started on your weight loss goals. Speak to some of India’s best nutritionists and fitness coaches, and begin your fat loss journey.

5 Tips to Reduce Belly Fat

In order to reduce belly fat, one needs to follow a well-planned routine. Here are a few tips that can help one reduce the accumulation of fat in the abdominal region:

1. Getting Enough Sleep

Sleep affects various aspects of one’s health, including belly fat accumulation. Research shows that adults who get less than 6 hours develop more visceral fat. 

Sleep deprivation leads to an increase in ghrelin levels and a lowering of the leptin levels in the body, thus increasing hunger. 

Lack of sleep is also responsible for metabolic and endocrine alterations, resulting in impaired glucose tolerance.  A study suggests that people with irregular sleeping schedules are more likely to experience unhealthy eating behaviours like binge eating or emotional eating. So while you are able to keep a check on your comfort food craving when you are well-rested, sleep deprivation may make you unable to resist temptations. This can cause a hormonal imbalance in the body and lead to weight gain.

A minimum of 8 hours of quality sleep every night is a must to keep one’s fat gain under control. The quality of sleep is as essential as the total duration of your bedtime. Read more about the connection between improper sleep and weight gain. 

2. Drink Enough Water

There is a positive correlation between water consumption and weight loss. Studies show that water helps the body metabolize stored fat efficiently. 

Drinking water throughout the day gives you a feeling of being full and helps 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. 

3. Workout Regularly

Exercising daily is proven to have helped with body-weight management. While that stands undisputed, there are various arguments with regard to the intensity of daily exercise routines. 

However, your workout plans should be directly proportional to gender, age and BMI. 

It is ideal to consult a personal fitness trainer before getting started on high-intensity resistance training.

4. Track Your Calories

Extra calories in any form get stored in the body as fat. It is ideal to keep track of the number of calories being consumed and burnt on a daily basis. This can help avoid fat accumulation in the body. 

There are a number of factors that influence your calorie requirements making it challenging to track them accurately. Hence, it is best to use a calorie calculator that can help you determine your calorie requirement and how many calories you eat and burn. Additionally, a dietician can offer you a customised solution as per your need. Make progress towards consistent and holistic health with HealthifyPro. The HealthifyPro coaches guide you in the right direction and the Smart Calorie tracker can help you keep track of your nutrition the smart way.

You can also refer to our blog ‘Calorie Calculator: An Efficient Way to Focus on Your Weight Maintenance’ to learn more.

5. Never Skip Breakfast

Breakfast is hailed as the most important meal, as it provides the essential energy levels to begin your day. Studies show that skipping breakfast leads to poor metabolic health. 

Additionally, on days you skip breakfast, you are more likely to make poor food choices throughout the day. Eating a healthy breakfast during the day helps reduce cravings and prevents excessive hunger throughout the day. Remember to make your breakfast wholesome and healthy by including natural foods such as eggs, oats, fruits and nuts.

Summary 

While food and exercise lay the groundwork for weight loss, there are a few other significant factors as well. With respect to food, it is important that you make conscious and aware decisions. Most people tend to avoid eating breakfast which is detrimental to their weight management goal and leads to poor metabolic outcomes. A healthy breakfast gives you the energy to kickstart your day keep a check on your cravings. Calorie counting is a great way to keep a tab on your dietary habits. In order to lose weight or burn fat it is important that one maintains a calorie deficit i.e. burns more calories than one consumes. 

Coming to sleep, its deprivation or even irregular patterns can interfere with the body’s metabolism and endocrine system. It further encourages unhealthy food choices causing a degenerative cycle. Adequate water intake is also of great importance. It speeds up metabolism, keeps appetite at bay and works as a natural energiser. 

8 Exercises to Reduce Belly Fat

Workout is a key part of almost every weight loss journey. Exercises that specifically target the abdominal area would go a long way in helping reduce belly fat. Here are 4 exercises that you can do to lose belly fat.

1. Vertical Leg Crunch

• Lie flat on the floor with legs extended upwards.
• Breathe in and then lift the upper body towards the pelvis. Breathe out slowly.
• Do 12-16 crunches in two or three sets.

2. Lunge twist

• Stand with your feet hip-width apart, knees slightly bent, and elbows bent at 90 degrees by the hips. 
• Lunge forward with your right leg and rotate your torso and arms to right. 
• Quickly push the right back to the start position while rotating back to the centre. 
• Do 16 reps, alternating sides. 

 3. Bicycle exercise

• Lie on the mat, or on the floor and keep your hands either behind your head or by your side just like you would for crunches.
• Lift both your legs off the ground and bend them at the knees.
• Bring the right knee close to the chest while keeping the left leg down.
• Take the right leg down and bring the left leg towards the chest.
• Alternate bending the knees as if you are using a bicycle.

4. Lunge Reach

• Stand with your feet hip-width apart, knees slightly bent, and arms by your sides. 
• Lunge forward with your left leg, bending both knees at 90 degrees, and reach your arms toward the floor. 
• Push your left leg to return to the starting position and your lift arms straight overhead. 
• Switch sides; repeat.

5. Jump Lunge

• Stand with feet hip-width apart, knees slightly bent, and arms extended overhead. 
• Lunge forward with left leg, bending both knees at a 90 degrees angle. 
• Jump straight up, switching legs in mid-air, so that you land in a lunge with your right leg in front. 
• Do 12 reps, alternating sides.

 6. Squat Jump

• Stand with your feet shoulder-width apart, knees slightly bent, and hands by the sides. 
• Squat, keeping knees behind toes, then jump straight up, lifting arms overhead. 
• Land in a squat with arms overhead. 
• Lower arms by sides. 
• Do 12 reps. 

7. Crunches

• Lay down flat with your knees bent and your feet on the ground.
• Lift your hands and then place them behind the head or keep them crossed on the chest. Inhale deeply.
• As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.
• If you are a beginner, start by doing 10 crunches in every set. Each day, aim to complete two to three sets of crunches.
  

8. Bird dog

• Put your weight on your hands and toes while bending your knees to take a tabletop position. Squeeze your core to keep your spine straight.
• Raise your left arm to reach straight forward, while simultaneously raising your right leg and stretching it out.
• Hold for a count, squeezing your core, before returning to the original position.
• Repeat the movement with your right arm and left leg to complete 1 rep.

Belly Fat Loss Diet Chart Plan

Eating the right kind of food is central to losing belly fat. It is ideal to follow a well-thought-out diet planned as per your needs and requirements.

We have put together a 1200-calorie diet plan to help you understand how you can go about planning your diet. However, it must be noted that a 1500-calorie diet plan is ideal for men, while a 1200-calorie diet plan works better for women.

That said, dietary requirements vary from person to person. Understand what plan works best for you by consulting a nutritionist, and choose your diet accordingly.

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(1 tea 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 of lemon cinnamon water.
• Have a vegetable sandwich for breakfast, accompanied by a glass of skim milk.
• Follow that up by eating fruits and almonds at 11:00 AM.
• Have lunch at 1:00 PM. Eat two katoris of Masala Khichdi along with a katori each of Sprouts Curd salad and Low-Fat Curd Kadhi.
• Let the food digest with a glass of buttermilk at 3:30 PM.
• Drink a cup of green tea at 4:00 PM.
• Have half a katori of boiled chana an hour after that.
• For dinner, eat two pieces of chapati along with a katori of palak paneer and half a cucumber.
• End your day with a cup of skimmed milk.

Ensure that your diet is balanced and that you are consuming as many nutrients as possible, while also making sure you burn more calories than your daily intake. For a better understanding of how to plan your diet for a week, take a look at the weekly plan here. 

6 Foods To Help Lose Belly Fat

1. Have A Protein-Rich Diet

Protein is arguably the most important macronutrient for weight loss as it reduces appetite, overeating and cravings. Studies say that protein-rich foods can help you feel fuller for extended periods, thus helping with weight loss. Compared to carbs, protein takes longer to digest and helps to reduce overall calorie intake. 

On top of that protein not only supports building muscle mass but even prevents muscle loss in case you are on a calorie-restricted diet. 

Common protein-rich foods are legumes, yoghurt, cottage cheese and milk among others as eggs, lean meat, chicken and fish. 

However, be mindful of your portion as overconsumption of protein-rich foods can lead to a number of health complications. Read this article to know about the side effects of a high-protein diet. 

2. Reduce Carbohydrate Consumption

Carbohydrate-rich foods such as white bread, rice, cakes and biscuits and sugary foods such as soft drinks, packed juice, and chocolates result in high amounts of glucose being released into the bloodstream on eating. In order to get this heavy load of glucose out of the bloodstream, insulin is secreted by the pancreas. 

High levels of insulin over time result in fat storage, specifically around the abdomen. So in order to control the amount of insulin we have to manage our carb intake. 

Cutting carbs can help you lose weight, but doing that without proper knowledge may cause potential risks, including muscle cramps, fatigue, nutritional deficiency and poor health. Thus there are a few points to remember before going on a low-carb diet. For safe and long-term weight loss, the type of carb you eat is more important than the quantity. 

Simple carbs are easy to digest and raise your chances of gaining weight. Hence, you should prefer complex carbs as they are rich in fibre, and vitamins and have a low to medium glycemic index. Eating healthy carbs will keep your sugar levels stable and reduce belly fat.

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 and is visible from the change in colour of oil from yellow to black or dark brown. 

Unregulated consumption of trans fat increases blood cholesterol levels and the risk of heart disease. It slows down the ability of muscle cells to use glucose as an energy source. When these muscle cells cannot use glucose, it stays in the bloodstream and makes its levels rise dramatically, resulting in surges of insulin and increased fat storage, centred around the belly. 

4. Eat plenty of soluble fibre

Soluble fibre forms a gel with water that slows down food as it passes through your digestive system. This type of fibre promotes weight loss as it helps you feel fuller for  longer thereby preventing unnecessary food intake. 

If you’re planning to switch to a high fiber diet, remember to do it gradually to give your body time to adjust. Abdominal discomfort, cramps, and even diarrhoea are common side effects if you ramp up your fibre intake too quickly.

Read more about food fibre.

5. Avoid Alcohol

The fallouts of alcohol consumption are exponentially high. One way alcohol negatively impacts your body is by increasing the risk of abdominal obesity. 1 g of alcohol provides 7 kcal and can quickly add up to one’s daily calorie intake.Alcohol consumption causes greater hunger and less satiety further pushing one to make poor food choices. 

It further causes stress on the stomach and the intestines. This leads to a decrease in digestive secretions through the tract which is essential for healthy digestion. Alcohol intake of all levels can lead to impaired digestion and absorption of these nutrients. This can greatly affect the metabolism of organs that play a role in weight management.

6. Have Green Tea

Green tea is packed with nutrients and antioxidants that increase fat burning, help you lose weight, and boost health in many different ways.

This healthy beverage contains an Antioxidant Epigallocatechin Gallate (EGCG) which boosts metabolism. EGCG can also make people consume fewer calories by acting as a natural appetite suppressant that helps you lose weight. Green Tea is also a great source of caffeine, a well-known stimulant that has been found to help your body burn both fat and calories.

Avoid adding sweeteners (such as sugar, honey, milk or cream) to your green tea if you want to best reap its benefits. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.

However, like any other food and beverage, excess green tea consumption has potential side effects.

Read our article about the Potential Side Effects of Excess Green Tea. 

Summary

Maintaining a healthy diet is one of the cornerstones of any healthy diet plan. When it comes to losing belly fat, there are a few tips to keep in mind. For starters, have a protein and fibre-rich diet. These macronutrients provide you with energy and keep you full for extended periods thereby, reducing your calorie intake. Avoid simple carbs that digest quickly and choose complex and healthy carbs that have a low GI and are rich in vitamins. Avoid transfat foods such as junk food, fast food etc. Alcohol should also be off-limit if you wan tot reduce belly fat. Instead, make green tea your go -to beverage as it assists in weightloss. 

HealthifyMe Suggestion

Belly fat is a concern as it increases the risk of chronic diseases. There is no quick fix for belly fat and it needs long-term sustainable changes. The good news is that stress management, a healthy diet and an exercise routine can help reduce it gradually. 

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

References:

1. Sugar-Sweetened Beverage Consumption Is Associated with Abdominal Fat Partitioning in Healthy Adults – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4093984/
   
2. Alcohol Consumption and Obesity: An Update – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/
   
3. Cigarette Smoking Increases Abdominal and Visceral Obesity but Not Overall Fatness: An Observational Study – https://bit.ly/3hSLr3t
   
4. Stress and Obesity: Are There More Susceptible Individuals? – https://link.springer.com/article/10.1007/s13679-018-0306-y
   
5. Behaviour, environment, and genetic factors all have a role in causing people to be overweight and obese – https://www.cdc.gov/genomics/resources/diseases/obesity/index.htm
   
6. Change in sleep duration and visceral fat accumulation over 6 years in adults – https://onlinelibrary.wiley.com/doi/10.1002/oby.20701
   
7. Association between reduced sleep and weight gain in women – https://pubmed.ncbi.nlm.nih.gov/16914506/
   

Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults – https://pubmed.ncbi.nlm.nih.gov/19661958/

Belly Fat – Frequently Asked Questions (FAQs)