How to reduce belly fat

Question

I am a female of 24 years , I want to reduce my belly fat . I was having normal weight and there was no belly fat before 5 to 6 years . But after that I started eating outside food and gradually there is weight gain and belly fat.

Dr Sujal Patil · Accepted Answer

To reduce belly fat, start by focusing on your diet. Cut down on processed and sugary foods, as these contribute to fat accumulation. Instead, eat more protein, fiber-rich foods, and healthy fats like nuts and avocados, which help control hunger. Drinking plenty of water and avoiding sugary drinks can also aid digestion and reduce bloating. Try to eat home-cooked meals with balanced portions, prioritizing lean proteins and vegetables.

Incorporate regular exercise into your routine, combining both cardio and strength training. Cardio exercises like brisk walking, running, cycling, or skipping help burn overall fat, while strength training (especially core exercises like planks and leg raises) helps tone your abdominal muscles. High-intensity interval training (HIIT) can be particularly effective in burning fat quickly. Aim for at least 30–45 minutes of exercise five days a week.

Lastly, focus on lifestyle changes that support fat loss. Ensure you get enough sleep, as poor sleep can lead to weight gain and increased belly fat. Manage stress through activities like meditation, yoga, or deep breathing since high stress levels can lead to fat storage in the abdominal area. Staying consistent with healthy habits and making gradual changes will help you achieve sustainable fat loss over time.

Dr. Meghana Ghanti · Answer

The best way to reduce your weight and belly fat is to reduce high calorie and high glycemic index food. Avoid rice , potato sugar and maida for atleast 3 months. Do not eat raw salads or fermented food on empty stomach as it may lead to bloating. Have warm and easily digestible food.
Make sure u walk for atleast 6-10k steps a day or get a good exercise for half hour. Indulge in aerobic exercise rather than lifting weight.
This will surely help!

Dr. Ayush Bansal · Answer

To reduce belly fat, you should follow a specific diet along with regular yoga practice. Here is a diet chart you can follow, along with the Surya Namaskar steps for yoga:

**Morning:**
- Drink green tea with Arjun powder and Trifla powder.

**Breakfast:**
- Have one plate of fruits along with one plate of sprouts, oats, or any millet-based dish.

**Lunch:**
- Start with a plate of salads, followed by millet-based chapattis and green vegetables.

**Dinner:**
- Eat early, ideally before 7 pm.

**Avoid:**
- Rice, refined oil, packaged food, and fast food.
- Drink plenty of water throughout the day.

By following this diet and incorporating regular yoga, you should see significant improvements.

Dr. Harsha Joy · Answer

To reduce belly fat naturally, Ayurveda focuses on improving digestion, balancing metabolism, and eliminating toxins (Ama). Since your belly fat developed due to years of eating outside food, it's likely linked to Kapha and Pitta imbalance. Start by following a light, warm, and easily digestible diet—favoring home-cooked meals with whole grains, vegetables, and lean proteins. Avoid fried, processed, and heavy foods, as well as excessive sweets. Drinking warm water with lemon in the morning and having herbal teas like ginger, cumin, or trikatu (ginger, black pepper, and long pepper) can help boost digestion and fat metabolism. Regular exercise like yoga, brisk walking, or Surya Namaskar is crucial, along with deep breathing exercises (Kapalbhati). Abhyanga (self-massage) with warm sesame or mustard oil can also help break down fat deposits. Try to have an early, light dinner and improve sleep quality, as poor sleep can contribute to weight gain.

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