Weight Loss: Follow these 3 easy tips and see how your belly fat reduces in a month!

Weight Loss: Increased belly fat not only distorts the body's shape, but also impacts lifestyle and health. Sitting for long periods of time, fast food, stress, and lack of sleep increase abdominal fat, which increases the risk of problems like diabetes, heart disease, and high blood pressure.

Increasing belly fat not only affects the body structure, but it also has a serious impact on our lifestyle and health. Modern lifestyle, which includes sitting for long hours, consuming fast food, not getting enough sleep and high stress, is the main reason for increasing belly fat. Being constantly busy with work and ignoring a healthy diet leads to accumulation of fat around the stomach, which increases the risk of problems like diabetes, heart disease, high blood pressure. Apart from this, stressful lifestyle and irregular sleep also contribute to fat accumulation by increasing the cortisol hormone.

Therefore, reducing belly fat is essential not only for improving your body shape but also for leading a healthy and balanced lifestyle. It can be managed by eating a proper diet, exercising regularly, and focusing on mental health.

Start with the right diet

The first step to losing belly fat is to pay attention to your diet. No matter how much exercise you do, if your diet isn't balanced, results will be slow.

Increase protein: Include foods like pulses, eggs, chicken, fish, cottage cheese, yogurt, and soybeans. Protein takes longer to digest and keeps you full longer, while also boosting your metabolism.

Fiber is essential: Green leafy vegetables, fresh fruits and whole grains keep the gut healthy and prevent fat accumulation.

Avoid sugar and refined carbs: Stay away from cold drinks, packaged juices, sweets, cakes, pasta, white bread and snacks.

Drink plenty of water: Drink at least 3–4 liters of water a day. Water flushes out toxins and boosts metabolism. Lukewarm water and cumin water are especially beneficial.

Exercise

Diet alone isn't enough to reduce belly fat. Exercise also helps reduce overall body fat.

• Cardio: Spend 30–45 minutes a day briskly walking, running, cycling, swimming, or jumping rope. This burns calories and improves heart health.
• Strength training: Strengthens muscles and burns calories even at rest. Include push-ups, squats, lunges, planks, and dumbbell exercises. Crunches and leg raises are effective for abdominal muscles.

Stress and sleep

Stress and lack of sleep are the major reasons behind increasing belly fat.

Stress management: Stress releases the hormone cortisol, which accumulates fat around the belly. Make time for yoga, meditation, pranayama, or hobbies.

Get enough sleep: Get 7–8 hours of sleep daily. Lack of sleep can disrupt appetite-regulating hormones and increase cravings for junk food.

Disclaimer: This article is for general information only. It is in no way a substitute for any medication or treatment. Always consult your doctor for more information.