Obesity and diabetes: Cut belly fat fast with simple food swaps, no fad diet plan needed

Obesity raises the risk of heart disease, high blood pressure, fatty liver, type 2 diabetes, certain cancers, and joint problems. Belly fat, in particular, triggers low-grade inflammation, disrupts blood sugar control, and lowers immunity (Image: Pexels)

You don’t think twice before taking a second helping of white rice at dinner, or reaching for the biscuit tin by the tea tray. Those small indulgences seem harmless, until they start showing up on your waistline.

Living a sedentary life, often overeating, lack of exercise, unhealthy food habits, and poor lifestyle choices can all lead to growing belly fat. Plus, a diet high in refined grains, sugar-laden drinks, and deep-fried snacks can upset your metabolism and encourage fat to settle around the belly.

According to the ICMR and National Institute of Nutrition, Hyderabad, dietary guidelines for Indians, obesity raises the risk of heart disease, high blood pressure, fatty liver, type 2 diabetes, certain cancers, and joint problems. Belly fat, in particular, triggers low-grade inflammation, disrupts blood sugar control, and lowers immunity. With non-alcoholic fatty liver disease and coronary artery issues increasing in India, maintaining a healthy weight is crucial.

Also read | Independence Day speech: PM Modi sounds alarm over obesity, suggests ways to combat the crisis

Simple food swaps and mindful eating habits that will help you cut belly fat:

Choose healthy food options: Why eat the white bread and instant noodles when you can have roti from whole wheat, or rice from millets and barley? Add dal or chana, and your belly will stay happy till the next meal.

More helpings of vegetables: Don’t just stick to raw salad leaves; steam them, roast them, or sauté them. Adding colour  on your plate means including vitamins, fibre, and fewer empty calories.

Practice portion control: Serve a little less, and chew slowly. Give your body time to understand that it is full. That way, you’ll never feel heavy or bloated after eating.

Snack smart: When you feel like munching, have some almonds, a cup of yoghurt, or cucumber with a little salt and pepper. Leave the fried and the too-sweet things for an occasional treat.

Also read | Why is obesity growing in India? Experts list causes of the epidemic

Opt for lean meat and fish: If you are a non-vegetarian, take the skin off the chicken, choose light cuts of meat, or have fish. They give you strength without making you feel weighed down.

Use healthier cooking methods: Deep-fried snacks are tasty, but avoid eating them regularly. Instead grill, steam, bake, or lightly fry with little oil. It keeps your heart healthy and your belly weight in check.

Remove sugary drinks: Why drink soda when you can have nimbu paani, coconut water, or buttermilk? Drinking plain water is best for your body.

Read food labels: These days, everything in packets has hidden sugar and salt. Turn the packet and read before you buy—it’s a good habit.

Swap high-calorie foods: Instead of samosas or chips, keep a box of roasted nuts or seeds. Drink coconut water or buttermilk to stay cool. Eat the whole fruit, not just the juice. And whenever you can, make chutneys and dips at home.

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.