How Does One Reduce Belly Fat?

Welcome to HealthcareMagic, Congratulations, Kuntala, on making a decision to get rid of that excess fat. Belly fat is the worse kind of fat to carry as it increases the risk for heart disease, diabetes, metabolic disorder - very unhealthy conditions. Kuntala, start with decreasing all saturated fats in your diet from whole milk dairy, fried foods, some oils, processed junk food. At the same time, replace and reduce saturated fat by getting your two essential fatty acids in every day from omega-3 fatty acids and omega-6.Overall, try not to have more than 3 fat servings per day, use low-fat dairy, try other options in place of butter, eat only lean proteins or vegetarian equivalents and paint your plate with colorful vegetables. Eat only fresh fruit, avoid caloric beverages. Read labels and avoid added sugars. Gradually increase your fiber to control your appetite. Fiber comes from whole grains (oats, wheat, chickpea), fresh fruit/vegetables. If you increase too quickly, you may become gassy. Increase fluid intake with the increase in fiber. Most importantly, develop an exercise program. Involve yourself in Power Yoga, Zumba or other activities that make you sweat and increase your heart rate. Start slow with 20 minutes/day and work yourself up to 250 minutes per week ( a little over 4 hours per week). I hope these tips help. There are many sample meal plans online if you are looking for specific guidance. Regards, Kathryn Shattler, MS,RDN