Losing belly fat has become a goal for almost everyone. The easiest way to achieve this is by building sustainable habits, not resorting to quick fixes. The key is consistency, not striving for perfection.

Part 1: What to do (Basic principles)

1. Improve your drinking habits:

• Drink plenty of water: Choose water or herbal tea instead of soft drinks, packaged juices, and sugary tea/coffee.
• Reduce alcohol consumption: Alcohol contains a lot of “empty” calories and directly contributes to increased belly fat.

2. Simple dietary changes (not dieting):

No complicated diet is needed, just a few simple changes will suffice:

• Choose brown over white: Opt for whole-grain bread/roti, brown rice, and oats instead of refined flour products. These keep you feeling full for longer.
• Include protein in every meal: Protein keeps you feeling full. Eat foods like eggs, yogurt/Greek yogurt, chicken, fish, lentils, kidney beans, etc.
• Increase your fiber intake: Include vegetables with every meal. Eat fruits, a handful of nuts, and seeds.
• Eat more home-cooked meals: This way, you’ll know exactly what you’re eating.

3. Simple physical activity:

No need for a gym, just move around:

• Walk daily: Make it a habit to walk briskly for 30 minutes a day and set a goal.
• Strength training (twice a week): Muscles constantly burn calories. Do simple body weight exercises:
• Squats
• Push-ups (on your knees are also acceptable)
• Plank (start with 20 seconds)
• Lunges
• Move around during breaks: If you have a desk job, get up and walk around for at least 5 minutes every hour.

4. Sleep and stress management are essential:

This is a forgotten but crucial step.

• Get 7-8 hours of sleep: Lack of sleep increases the hunger-inducing hormone (ghrelin), leading to increased cravings for junk food.
• Reduce stress: Stress increases the hormone cortisol, which causes belly fat to accumulate. Take 5 minutes to practice deep breathing, go for a short walk, and listen to music.

Part 2: What not to do (3 big mistakes):

1. Avoid “liquid calories”: Sweet drinks don’t fill you up, but they provide a lot of calories.
2. Avoid highly processed foods: Stay away from chips, biscuits, frozen pizza, and fast food as much as possible. These all contribute to belly fat.
3. Avoid crash dieting (extreme calorie restriction): This slows down metabolism and can lead to muscle loss or weight regain.

What about your regular weekly plan, if you’d like to do that?

• Monday to Friday: Take a 30-minute walk every day. Drink one glass of water before every meal.
• On Tuesdays and Thursdays: Perform 3 sets of 10 squats, 5 push-ups (or knee push-ups), and a 20-second plank.
• Throughout the week: Replace unhealthy snacks with fruit or a handful of nuts. Aim for at least 7 hours of sleep.
• Weekend: Prepare and eat a simple, healthy meal at home.

Important mental health tips:

• Be patient: Belly fat is easy to gain but very difficult to lose. Aim to lose 0.5-1 kg of weight per week.
• Track your progress: Don’t just rely on the scale; also measure your waist with a measuring tape (once a week) and pay attention to how your clothes fit.
• Focus on health, not just looks: Celebrate feeling more energetic, sleeping better, and feeling stronger.

When to see a doctor: If you are consuming fewer calories and exercising regularly, but there is no change in your measurements after 6-8 weeks, you should consult a doctor to check for underlying issues such as hormonal imbalances.

Start with just one or two changes this week. Make them a habit, then add the next change. Small, consistent steps are what lead to lasting results.

                                                                                                                                                    You can do it! 💪