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29 May 21
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Excess abdominal fat around the organs of the stomach is commonly referred to as belly fat. Fat content in the body is of three types:

  1. Triglycerides: The fat that circulates in the blood

  2. Subcutaneous Fat: The layer directly below the skin’s surface

  3. Visceral Fat: Dangerous belly fat

In this section, we’re discussing visceral fat, also known as belly fat. It is ideally located under the muscles of the stomach and excessive belly fat can affect your health. A study conducted by the European Society of Cardiology in 2018 revealed that 75% of those who fall in the high-risk category for cardiovascular diseases have extra fat deposits on their belly. Abnormal fat distribution, particularly around your midriff, can be detrimental to your health in the long run.

This could be due to hormonal or genetic reasons or even due to low muscle mass. If you lead a sedentary lifestyle coupled with unhealthy eating habits and are struggling with stubborn fat on your waist, you might be wondering how to reduce belly fat. However, before we look into ways to get rid of belly fat, let us learn a little more about it.

Health Risks of Excessive Belly Fat

Apart from just residing around your abdominal region, belly fat can have a significantly negative impact on almost every vital organ of the body. Excess visceral fat can put you at risk of acquiring the following diseases:

  • Cardiovascular disease

  • Type-2 diabetes

  • Colorectal cancer

How to Determine if You Have Excess Belly Fat?

A simple way to understand whether you have excessive belly fat is by measuring yourself at home, i.e. using a measuring tape around your bare stomach. Know that the tape should not be too tight for appropriate measurement. For women, a measurement of 35 inches or more usually indicates excessive abdominal fat. For men, the same is 40 inches or more.

Exercises to Lose Belly Fat

  • Burpees

Burpees is a simple but high intensity exercise that is one of the most effective ways to reduce belly fat.

How to do Burpees?

  • Stand with your feet apart at shoulder distance.

  • Send your hips back as you lower your body to the ground in a low squat.

  • Place your hands outside of your feet and hop your feet backwards, which will allow your chest to touch the ground.

  • Use your hands against the ground to lift your body into a plank position.

  • Then, jump your feet outside of your hands and jump into the air with your arms overhead.

Do a few sets of 5-10 burpees each every day to lose that extra fat. Besides, burpees tend to work effectively on your core, chest, shoulders, lats, triceps, and quads.

  • Mountain Climbers

Another effective exercise routine to reduce belly fat, and my personal favourite, is mountain climbers.

How to do Mountain Climbers?

  • Get into a plank position with your wrist directly under your shoulders.

  • Make sure your core is tight.

  • Lift your right knee towards your chest and then bring it back to the plank position.

  • Repeat the same with your left knee.

  • Continue alternating between both sides.

Do a set of 25-30 mountain climbers to feel the burn in your core. While an effective core workout, mountain climbers are also known to strengthen other muscles.

  • Russian Twists

The Russian twist is known to improve oblique strength and definition. It is also an effective core exercise for losing excess belly fat. You can also do it using a medicine ball or plate.

How to do Russian Twists?

  • Sit on the ground with your knees bent and feet off the floor.

  • Hold the medicine ball or plate in your hand at chest height.

  • Lean backward holding your torso at a 45-degree angle.

  • Stretch your arms a few inches away from your chest.

  • Slowly turn to your right and pause.

  • Then, slowly turn to your left and pause.

  • Keep repeating. Also, note that the movement should come from your ribs and not your arms.

  • Yoga

Yoga is a slow but effective way to reduce belly fat. Moreover, it also helps build muscles and improve your endurance. These factors are essential to boost your metabolism. You can join a yoga class or attend beginners’ yoga sessions online from home. Several yoga sequences such as the plank, chair, Chaturanga, and wheel tend to be beneficial in reducing belly fat over time.

Foods That Help Reduce Belly Fat

  • Peanut Butter

Peanut butter contains 8 grams of protein and up to 4 grams of fibre per serving. It is an ideal and tasty snack that can help you feel more satisfied as compared to other snacks.

  • Chickpea

Chickpea is full of fibre and protein. It also contains antioxidants and minerals that are known to boost immunity. Besides, chickpeas are a great combination snack for salads and stews and as a side dish.

  • Pumpkin

Pumpkin is one of the best snacks with high fibre and potassium content. If you are craving sweets but are worried about belly fat, pumpkin puree is one of our best bets for a nutritious dessert.

  • Salmon

Salmon is an ideal choice for people trying to look for a delicious meal on a weight loss journey. It contains polyunsaturated fatty acids and minerals along with rich Vitamin B6 content that helps in managing stress.

  • Oats

Prebiotics in oats are known to feed the good bacteria already living inside your body, further helping them proliferate. Also, oatmeal contains dietary fibre, wherein a half cup (almost 4 grams) can help you stay full until lunchtime.

7-Day Diet Plan to Reduce Belly Fat

The following table gives a week’s meal prep containing foods that burn belly fat and help you achieve your health goals in the long run.

7-Day Diet to Lose Belly Fat

Day 1

Breakfast

Lunch

Dinner

  • Cucumber water

  • Medium orange

  • Mixed nuts

  • 1 cup raspberries

  • Low-fat kefir

  • 1 serving of whole wheat veggie wrap

Snacks:

  • ¼ cup of chile-lime peanuts

  • 2 cups baked vegetable soup

  • 1-4-inch whole wheat pita toasted and topped with hummus

Day 2

  • Cucumber water

  • Medium-size orange

  • Mixed nuts

  • 1 cup raspberries

  • Low-fat kefir

  • 1 serving of Spinach and Artichoke salad with Parmesan

  • Fresh fruits

Snacks:

  • ¼ cup of chile-lime peanuts

  • Mixed vegetable salad

  • 1-¾ cups chickpea pasta with lemon and parsley pesto

Day 3

  • Cucumber water

  • Medium orange

  • Mixed nuts

  • Medium banana

  • Low-fat kefir or peanut butter

  • 1 serving of spinach and Artichoke salad with parmesan

  • Fresh fruits

Snacks:

  • Low-fat kefir

  • 1 cup raspberries

  • 1 serving of chickpea curry

  • 1 whole wheat pita bread

Day 4

  • Cucumber water

  • Fruits and nuts yoghurt smoothie

  • Egg omelette

  • Mixed vegetable salad

  • 1 serving of spinach and Artichoke salad with Parmesan

  • Fresh fruits

Snacks:

  • ¼ cup of chile-lime peanuts

  • 1 serving of roasted root veggies and greens over medium-spiced lentils

Day 5

  • Cucumber water

  • Skimmed milk

  • Peas poha

  • Green tea

  • 1 serving of spinach and artichoke salad with Parmesan

  • Fresh fruits

Snacks:

  • 1 medium-size apple

  • 1 serving of spaghetti squash and chicken with avocado pesto

Day 6

  • Cucumber water

  • Fruits and nuts yoghurt smoothie

  • Egg omelette

  • 1 serving of white bean and veggie salad

  • Fresh fruits

Snacks:

  • 1 medium banana

  • Peanuts butter

  • Mixed vegetable salad

  • Roti/chapati with green gram (whole) dal and sabzi

Day 7

  • Cucumber water

  • Fruits and nuts yoghurt smoothie

  • Egg omelette

  • 1 serving of white bean and avocado toast

  • Fresh fruits

Snacks:

  • Low-fat kefir

  • 1 cup raspberries

  • 1 serving of Hasselback Caprese Chicken

  • 1 cup cooked brown rice

5 TIps to Lose Belly Fat

Here are a few best ways to lose belly fat quickly.

  • Do Not Skip Meals

If you are determined to lose belly fat or reduce weight, know that skipping meals is not an option. You can follow the 7-day diet plan explained above for optimum results. However, make sure that you consult a doctor or nutritionist before following any diet chart online.

  • Consume Foods That Help Burn Belly Fat

Additionally, we have also mentioned foods to reduce belly fat above. Not only do these food options help you overcome your cravings, but they are also effective in keeping the extra calories at bay.

  • Reduce Your Alcohol Intake

A glass of wine contains as many calories as a piece of chocolate. Hence, drinking alcohol can easily contribute to weight gain over time. It is, thus, best to cut down on your alcohol intake if you are on a weight loss journey.

  • Stay Hydrated

Ensure that you keep yourself hydrated throughout the day. It helps boost metabolism and allows you to burn more calories.

  • Focus on Your Goals

Continuing your weight loss journey can be challenging for many people. Therefore, it is best to set small and realistic goals to be achieved in the near future. Focusing on one step at a time will allow you to stick to your weight loss regime without being overwhelmed by the entire process.

Conclusion

A healthy diet and regular exercising to lose belly fat can help you achieve a leaner and healthier body. You can even use an online BMI calculator to keep tabs on your weight and track your progress.

All said and done, it is always advisable to be ready for any kind of health emergency by investing in a comprehensive medical insurance plan. The financial implications of a health emergency can catch you and your family off-guard. Hence, it helps to be prepared with a health insurance plan.

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