Belly fat can be very difficult to get rid of, despite plenty of advice all over the Internet. Many take concoctions in the morning or focus on workouts that specifically target the area, but these tricks mostly fall flat. Because what’s needed are sustainable lifestyle changes.
Dr Pal Manickam, a board-certified gastroenterologist, took to his Instagram account to explain what can actually help shed the belly fat. If you think it’s some workout trick or magic potion, you are wrong. “Belly fat doesn’t disappear with hacks. It reduces when daily habits get consistent,” he wrote.
The gastroenterologist also clarified that belly fat reduces when overall body fat reduces. There’s no shortcut for it, and spot reduction is a myth. Here’s what he suggested you should do instead…
Also Read: 7 everyday foods that naturally reduce visceral belly fat
Dr Pal advised staying in a small calorie deficit state, as it works better than aggressive dieting. This doesn’t mean starving or skipping meals; it just implies eating slightly less than your body needs. You should be able to sustain this for a longer period.
According to Dr Pal, eating enough protein protects muscle while losing fat. “It keeps you full, stabilises blood sugar, and reduces unnecessary snacking,” he said. But consistency matters. You should have some source of protein in every meal. This helps you manage calories and metabolism efficiently.
This is essential for losing overall body fat. Walking, light strength training, and short bouts of movement are better than long, occasional workouts. He emphasised that strength training protects muscles and improves insulin sensitivity and body composition. Training three days a week is enough. He also advised taking short breaks if you sit all day long.
The role of sleep is often overlooked when it comes to belly fat, but the truth is, it plays an important part. Dr Pal said, “Poor sleep makes it harder to lose belly fat. It increases hunger, worsens blood sugar, increases muscle loss during dieting. It’s not optional but part of the plan.”
While cortisol (the stress hormone) helps you wake up, manage stress, and regulate blood pressure, it can be damaging if it stays high chronically. “It increases appetite, increases cravings for fatty foods, worsens blood sugar control, and promotes fat storage around the abdomen. This is because the abdominal fat tissue has more cortisol receptors than other fat stores.” Thus, it’s important to keep your stress levels in check.
1. Can belly fat be reduced quickly with specific workouts or diets?
No, belly fat reduces when overall body fat reduces through consistent daily habits. Spot reduction is a myth.
2. Is it effective to starve or skip meals to lose belly fat?
No, staying in a small calorie deficit state is more sustainable than aggressive dieting. It’s important to eat slightly less than your body needs without starving or skipping meals.
3. How important is protein in reducing belly fat?
Eating enough protein is crucial as it protects muscles while losing fat, keeps you full, stabilises blood sugar, and reduces unnecessary snacking.
4. Should I engage in intense workouts to lose belly fat?
No, daily movement such as walking, light strength training, and short bouts of activity are more effective. Strength training three days a week is sufficient.
5. How does sleep affect belly fat reduction?
Poor sleep makes it harder to lose belly fat, increases hunger, worsens blood sugar, and leads to muscle loss during dieting. Aim for 8-9 hours of sleep.
6. Why is managing stress important for reducing belly fat?
Chronic high cortisol levels increase appetite, cravings for fatty foods, worsen blood sugar control, and promote fat storage around the abdomen. Managing stress is essential.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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