7 Science Backed Tips To Lose Belly Fat

Have you ever felt like your belly fat has a mind of its own? Maybe you’ve tried everything: a healthier diet, a regular exercise schedule, keeping a careful eye on those cheat days, and yet that belly fat refuses to budge. For Indian women especially, belly fat can sometimes seem like a genetic curse. It just creeps up on you, typically around middle age, and then sticks to you like that annoying chachi at family functions. If you’ve been struggling with belly fat, don’t despair just yet. Here are 7 science backed tips that are guaranteed to help you lose belly fat. Just be consistent, and you are bound to see results.

1. Track your calories and workouts

One of the most basic principles for healthy weight management is keeping a track of the calories you’re consuming. When you burn more calories than you consume, your body loses weight. This doesn’t mean you have to starve yourself or obsess over every bite you eat. What it does help you with is making healthy food choices and keeping a track of what you’re eating. For starters, let’s look at some facts. There are a total of 7700 calories in 1 kg of body fat. So if you want to set a goal of losing half a kg per week you need to look at a calorie deficit of 3850 calories. This is a healthy, sustainable goal that you can achieve through healthy eating and regular exercise.

There are a whole bunch of apps out there to help you track both your calories and your workout goals. Pick one that works for you, or if you prefer it simple, use pen and paper. This will help you make heathier food choices through the day. It will also help keep track of what you’re eating; those healthy food choices can add up as well! Sometimes it could be as simple as swapping out your paneer tikka roll for half a roll at lunch time and eating the rest as an evening snack.

2. Eat healthy

So what does ‘eating healthy’ entail? It turns out grandma was right when she told you to eat your veggies. Here are the basic principles you to need to follow:

Include a variety of plant based foods in your daily diet. This means loading up on fruits, vegetables and whole grains. These foods are excellent sources of soluble fibre that helps promote weight loss. Research has shown that for every 10gm increase in soluble fibre intake, belly fat gain reduced by 3.7% over 5 years.
Eat a high protein diet. Include a good protein source such as meat, fish, eggs, beans, or dairy at every meal. A high protein diet helps you feel full, raises your metabolic rate and helps you to retain muscle mass. What’s more, studies have shown that people who eat a high protein diet tend to have lower belly fat.
Cut back on carbs, especially simple, refined carbs. A low carb diet can be very beneficial if you’re trying to lose belly fat. This doesn’t mean you have to cut carbs out completely. Instead, focus on replacing refined carbs with healthy carbs such as whole grains, legumes and vegetables. You can also try reducing carbs in your daily diet. Start with baby steps. For example, try eating one roti less at dinner time and fill up on veggies or daal instead.
Make healthy fats your friend. Including healthy fats in the form of polyunsaturated and monounsaturated fats can help you feel fuller. Foods like nuts, olive oil, eggs, avocado and fatty fish are all great choices. They provide a range of health benefits and also help you feel more satisfied with your meals. Just remember to eat them in moderation because they are very calorie dense.
Keep a watch on your intake of sugary foods and drinks. You need to watch out for natural sugar as well, not just refined sugar. Even natural sugar (like honey) should be consumed in moderation.
Eliminate or avoid processed foods and foods containing trans fats to the extent you can.

3. Re-evaluate your exercise routine

When you’re trying to reduce belly fat the frequency, duration and type of exercise you do are all very important. Aim for exercising at least 4-5 times per week. If you’re exercising at an intense pace, 30-40 minutes is a good duration. However if you exercise at a moderate pace, aim for 60 minute sessions. The type of exercise is also important when you’re combating belly fat. You should include a mix of both aerobic exercise and strength training in your workout routine. If you’re a complete novice to exercise, don’t fret. You can start by picking a cardio activity you love. Walking, swimming, cycling are all good choices. Once you’ve been consistent with this for a month or so, you can consider incorporating strength training. Talk to your doctor or a certified personal trainer first if you’re lifting weights for the first time. Start with a strength training routine twice a week and work your way up from there. Look at building up to 2-3 days of cardio and 3-4 days of weights per week, over a period of time. Remember to give yourself a rest day at least once a week, to help your body recover.

4. Don’t skimp on sleep

Are you eating healthy and exercising regularly, but still struggling to lose that stubborn belly fat? It could be because you aren’t getting enough sleep. Good quality, restful sleep is very important for overall health. It makes sense then that it is important when it comes to weight loss as well. Research shows that women who sleep less than 5 hours per night are more likely to gain weight than women who sleep 7 hours or more. The quality of sleep you get is important as well. Practise a relaxing evening ritual to help you wind down at the end of the day and ensure your bedroom is comfortable and well ventilated.

5. Reduce your stress levels

Stress triggers the adrenal glands to produce cortisol, which is also known as the stress hormone. Studies have shown that high cortisol levels increase appetite and trigger abdominal fat storage. To make matters worse, women who already have belly fat tend to produce more cortisol in response to stress. If you’re struggling to lose belly fat, minimize your stress levels. Consider activities like yoga, meditation or listening to music that can help you reduce stress.

6. Cut down your alcohol intake

Too many drinks a day, can make that belly fat stay. Studies have shown that too much alcohol can contribute to tummy fat. You don’t have to give up drinking completely, but cutting back will help. Dietary guidelines recommend limiting alcohol intake to one drink or fewer per day for women. So, if you’re battling that belly bulge consider cutting back on your alcohol intake.

7. Commit to lifestyle changes: physical, mental and emotional

Having a big belly can feel like a personal failure and make you feel really bad about yourself. If you’ve been struggling to lose belly fat for a while, the first step is to commit to sustainable lifestyle changes. Adopting just one change from the list above is not going to work. So figure out a holistic plan that works for you and stick to it. It may seem like an uphill battle at first, but tell yourself that behaviours can and do change. Experiment with different dietary and exercise plans to arrive at the one that is optimal for you. And don’t forget your mental or emotional wellness. Maybe you’re struggling to lose weight because you tend to stress eat. Maybe you overeat when you’re tired at the end of a long day. Identifying these patterns or triggers can help you work towards changing them. Above all, be kind to yourself as you work on making healthy and sustainable lifestyle changes. Battling that belly fat can be challenging, but it’s a battle worth fighting!