Fix poor diet, exercise regularly and manage stress to get rid of belly fat

Are you conscious about your belly fat? Do you tend to store extra fat around your abdomen area? Understanding why that happens is the first step to learning how to deal with it.

Getting worried about belly fat is justified, not just for the way you look, but because having fat around the abdomen is also linked to heart disease, diabetes, and inflammation. According to Harvard Medical School, fat around your belly releases inflammatory substances that can affect overall health, making it crucial to address.

Here’s a closer look at why belly fat accumulates and what you can do to reduce it.

Reasons for belly fat

• Poor diet

Eating a high-calorie diet made of refined carbs, sugary drinks, and processed snacks can lead you to put on weight, especially around your belly. These foods often have very low nutritional value and are high in sugars and unhealthy fats, which get stored as fat in your abdominal area.

• Lack of physical activity

Sitting all day while working on your desk, or not doing any physical activity can also lead to excess calories being stored as fat in your abdominal region.

Also read | Best exercises to burn belly fat, trim your waistline

• Stress and hormones

A stressful life triggers the release of cortisol in your body. Chronic stress can promote fat storage in the belly area. When you are stressed, you often end up eating high-fat and sugary foods, exacerbating the issue.

• Sleep deprivation

Poor sleep disrupt hormones that regulate hunger. You are more likely to eat unhealthy foods such as biscuits or ice-creams when you are up late at night. The National Sleep Foundation highlights that insufficient sleep can lead you to putting on weight around your belly.

• Genetics

Your genes could also be responsible for where your body stores fat. If your family members carry weight in their midsection, you might be more prone to the same.

• Ageing

As you age, your metabolism slows down, and you may lose muscle mass, which can lead to increased fat storage. Hormonal changes, especially in women during menopause, also contribute to belly fat.

Also read | How to burn belly fat naturally: Add ginger, black pepper and other spices to your weight loss diet

How to get rid of belly fat

• Eat a healthy diet

Diet is the most important aspect of losing weight. Often people start exercising but keep eating unhealthy foods and that could essentially nullify the effects of exercise, depending on how many calories you’re eating and how many you’re burning through exercise.

So, clean eating is the most sustainable form of losing weight. Focus on foods that give you nutrition like fruits, vegetables, lean proteins, whole grains, and healthy fats like avocados and nuts, and avoid ones that give you only add calories without giving you any nutrition, like refined carbs, sugary drinks, and trans fats, as highlighted by the Harvard T.H. Chan School of Public Health.

Tip: Fibre-rich foods like oats, legumes like daals, rajma etc, and flaxseeds to improve digestion and promote satiety.

• Exercise regularly

Clean eating is only half the battle won. A study in the Journal of Obesity highlights that combining aerobic and resistance training is highly effective for reducing belly fat. Cardio exercises like walking, running, or cycling help burn calories, while strength training builds muscle, which makes you burn calories even when you’re resting.

Tip: Add high-intensity interval training (HIIT) to your routine for maximum calorie burn.

• Manage stress levels

Stress is a big contributor to weight gain around your belly. Research published in Psychoneuroendocrinology shows that chronic stress increases cortisol levels, which can lead to abdominal fat accumulation. Try to manage your stress regularly through meditation, or yoga, and dedicate some part of your day or week in doing things that you love, like gardening, art or doing puzzles.

Tip: Take short breaks throughout your day to reset and avoid burnout.

Also read | Reduce belly fat: Eat a balanced diet, sleep properly and other expert tips to lose weight

• Prioritise quality sleep

Good quality sleep is the essential piece of the fat-loss puzzle that many people miss. When you sleep for at least 7-9 hours, your hunger hormones remain regulate and you have more energy for exercise the next day. Establish a consistent bedtime routine, which means you sleep and wake up at the same time, and avoid screens before bed for a good quality sleep.

• Stay hydrated

Many people underestimate the importance of hydration in weight loss. According to the European Journal of Clinical Nutrition, staying hydrated supports metabolic processes and aids in reducing overall fat storage, including in the abdomen. Start your day with a glass of warm water and lemon to support digestion.

Tip: Keep a water bottle handy to ensure you have water close by when you’re thirsty.

• Monitor portion sizes

You may be eating healthy and home-cooked food, but overeating, or consuming more calories than your body requires, can also lead to weight gain. Use smaller plates and bowls to control portions and eat slowly and mindfully to recognize when you’re full.

If you have been worried about your stubborn belly fat, it is time to get on a balanced diet, do regular exercise, manage stress, and get adequate sleep. Incorporating small changes that you can sustain easily in your routine will help you achieve a healthier, leaner you.

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.