If you are on a weight loss journey, we feel you. Reducing belly fat is the most challenging aspect. Multiple factors contribute to belly fat, such a poor diet, stress, hormones, and lack of physical activity to name a few. To reduce belly fat, one needs to make dietary changes along with indulging in regular exercise and other lifestyle modifications. We spoke to Dr Archana Batra, a seasoned Nutritionist, Physiotherapist, and Certified diabetes educator in Gurgaon,and asked her to craft a one-month diet plan to reduce belly fat.
Dr Batra said, “Battling belly fat requires a holistic approach that combines a well-balanced diet, regular exercise, and healthy lifestyle choices. You can reduce belly fat by making mindful food choices and adopting habits that promote overall well-being.”
Diet Plan To Reduce Belly Fat
The expert suggested kickstarting with clean eating. “Begin your journey by eliminating processed foods, sugary drinks, and excessive sodium. Choose whole foods like fresh produce, lean meats, whole grains, and fruits and veggies. Hydrate with water, herbal teas, and green tea to boost metabolism. Include wholesome fats from foods like olive oil, almonds, and avocados,” said Dr Batra. Further, the nutritionist shared three sample meal plans to follow throughout the month to reduce belly fat quickly.
Sample Meal Plan 1
Breakfast
Begin your day with a bowl of oatmeal, top it with berries and a handful of almonds.
Lunch
Prepare grilled chicken or paneer salad with mixed greens and a vinaigrette dressing (oil or vinegar and lemon juice)
Snack
Have a bowl of Greek yoghurt with sliced cucumber.
Dinner
If you are a non-vegetarian, enjoy baked fish with veggies. Vegetarians can have quinoa or paneer wrapped in millet (bajra, ragi) flour roti.
As you step into another week, try increasing your lean protein intake by consuming foods like fish, poultry, beans, and legumes. Also, add in fibre-rich foods that promote satiety and aid digestion. Consume more vegetables, whole grains, and fruits every day.
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Sample Meal Plan 2
Breakfast
Begin your day with scrambled eggs with lots of spinach on whole-grain toast.
Lunch
Prepare a stir-fry with boiled chickpeas or chana with vegetables and enjoy it for lunch.
Snack
Munch on apple slices with peanut butter dip.
Dinner
For your last meal, have Turkey chili with a side of roasted Brussels sprouts or vegetarians can have a bean Patty with a side of grilled veggies.
In the coming week, the nutritionist suggested being careful of the portion size and drinking a lot of water throughout the day. The expert said, “Focus on portion control to avoid overeating and eat smaller, balanced meals throughout the day. Keep drinking water, you can also have herbal teas. Introduce foods with natural diuretic properties like cucumber and watermelon in your diet.”
Sample Meal Plan 3
Breakfast
Have a bowl of cereal made with whole grains, and skim milk, and top it with banana slices.
Lunch
For your second meal, dig into a bowl of quinoa (quinoa recipes) with lots of grilled vegetables and a light lemon-tahini dressing if you like.
Snack
Snack on carrot and celery sticks with hummus in between your meals. (Easy hummus recipe)
Dinner
For dinner, you can choose from grilled shrimp with quinoa and a side of broccoli or a bowl of daal with quinoa of your choice.
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Other than making changes in your daily diet, the expert suggested adopting some daily habits:
Hydrate As Much As You Can: Every day, consume at least 8 cups of water.
Don’t Forget To Exercise: Include both aerobic exercises (like brisk walking or jogging) and strength training in your daily routine.
Sleep Well: Do get a restful sleep, at least 7-9 hours.
Keep A Check On Your Stress: To relieve stress, try yoga, meditation, or mindfulness.
Though this diet chart is backed by a health expert, remember that the response to these diets varies from person to person. If you are undergoing a health treatment, we suggest you consult your doctor before making any dietary changes.
