What To Reduce Belly Fat? Make These 10 Changes To Your Lifestyle

When you gain weight, fat accumulates around your waist, thighs, legs, arms, chest, neck, and face. It is normal. Many people gain belly fat when they start putting on a little weight. It is also called visceral fat that is stored in the abdominal cavity. Unlike subcutaneous fat, which is located right below the skin, visceral fat surrounds the organs like the pancreas, liver, and intestines.

It acts as a cushion for internal organs, but it can cause multiple harms to your health if the accumulation of fat is in excess. It can release substances that can lead to insulin resistance and inflammation in the body, which can be the root causes of heart disease, sleep apnoea, metabolic syndrome, and fatty liver disease.

We connected with Sukanya Poojary, nutritionist, Cloudnine Group of Hospitals, Bengaluru, to understand lifestyle tweaks that can help you reduce belly fat without spending a hefty amount in the gym.

1. Balanced Diet: Reduces Calorie Intake

Nutritionist Poojary said that focusing on a balanced diet can help you with reducing belly fat. Your diet should be a mix of vegetables, fruits, whole grains, lean proteins, and healthy fats. It will help you maintain the right amount of calorie intake for the day.

2. Exercise Regularly: Burns Belly Fat

You should engage in physical activity every day to reduce belly fat. If you indulge in a combination of cardiovascular exercises like walking, swimming, and jogging along with strength training with weights, it will help you burn calories and boost your metabolism.

3. Practise Portion Control: Boosts Metabolism

When you are eating, you should be mindful of portion size. Eating in smaller portions and frequently can prevent you from overeating and help you regulate your metabolism. The nutritionist also suggested avoiding calorie-dense large meals.

4. Limit Intake Of Sugar And Processed: Prevents Accumulation Of Belly Fat

Carbonated and sugary drinks and processed food are loaded with calories and fat. The empty calories they contain can lead to the accumulation of belly fat. They can contribute to many diseases.

5. Stay Hydrated: Prevents From Overeating

Many doctors believe that when your body is dehydrated, you mistake the feeling for hunger and gulp down more food or overeat. Therefore, it is suggested to drink the optimum amount of water in a day to keep your body hydrated. The nutritionist suggested drinking a glass of water every couple of hours to reduce your calorie intake.

6. Manage Stress: Reduce Accumulation Of Visceral Fat

Stress can lead to the accumulation of visceral fat around your internal organs and become the leading cause of diseases. Therefore, the expert suggested opting for stress management techniques like deep breathing exercises, yoga, or spending time in nature.

7. Get Proper Sleep: Improves Metabolism

Adults need at least 8 hours of sleep in a day. Poor sleep patterns can contribute to hormonal imbalance and affect your metabolism. This leads to weight gain. If you take plenty of rest in a day, it can improve your metabolism.

8. Increase Fibre Intake: Improves Digestive System

If you increase your fibre intake, you are more likely to feel satisfied after a meal. It will reduce cravings and prevent you from overeating. High-fibre foods include vegetables, fruits, and whole grains.

9. Reduce Alcohol Consumption: Reduces Calorie Count

Alcohol can lead to the accumulation of belly fat. It contains calories in high amounts. While we do not promote the consumption of alcohol, we suggest you consume it in moderation.

10. Mindful Eating: Prevents Mindless Snacking

When you are eating, you should practise mindful eating, which means savouring each bite as you eat it. It can prevent you from overeating and mindless snacking. Thus, it can help people avoid the accumulation of belly fat.

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