• Nutritionist Ruchi Meena


Updated: Feb 23, 2019

Weight Watchers have the main concern is to reduce their belly fat. They do lots and lots of efforts but in the end, they become hopeless. If you have a goal which needs to fulfil, for that you need to keep constant efforts to achieve that goal. The goal may be whatever.

Belly fat will not reduce as spot fat reduction as like another body parts. Belly fat is nothing but is your visceral fat and subcutaneous fat which builds up under the skin can be reduced by less effort, but visceral fat which around your organs does not get off easily. For losing that fat, you need to keep the focus on your diet and physical activity constantly. It won’t be a one-time effort. Self-discipline is most important to complete any goal.

Here you will get to know about the 10 most effective ways to reduce your belly fat.

1. Avoid eating lots of sugary foods

So what sugary foods you should avoid? Sugar may be disguised as brown sugar, molasses, invert sugar, maple syrup, corn syrup, sorbitol, malt, maltose, maltodextrin etc. You have to check the food labels on packaged foods. HFCS( high fructose corn syrup) is a sweetener which is a major ingredient in biscuits, soft drinks, desserts, commercial fruits yogurts and processed foods. Keep off these foodstuffs for reducing belly fat.

2. Eat plenty of soluble fibres

Add more soluble fibre in your diet. Soluble fiber draws water into your gut, which softens your stools and supports regular bowels movement. It helps you to feel fuller and reduce constipation but may also lower cholesterol and blood sugar level. For optimizing your gut health, consume more soluble fibre. Include black beans, avocados, sweet potatoes, pear, figs, carrots, broccoli, flax seeds, oats, sunflower seeds etc

3. Eat more complex carbohydrates instead of simple or refined carbs.

Choose whole grains instead of refined carbs. Avoid maida,semolina, polished rice, pasta etc. Only go through carbs that contain fibre too like the whole wheat, oatmeal, millet, vegetables and fruits.

4. Avoid fruit juices

Whatever it is fresh or canned fruit juice, you must avoid. Instead of fruit juices, you must eat whole fruits. 2-3  fruits in a day are enough for weight watchers. Fruit juices have a high amount of fructose due to natural as well as added sugar. Too much fructose can lead to insulin resistance which hinders the regulation of blood sugar level. After ingested of fructose, it converted into fat and build up into midsection of your body.

5. Include high protein in your diet

Weight Watchers should include high protein in your diet, but not very excess amount.  Too much protein effects your body too, So ask your qualified dietician or nutritionist who can suggest the exact amount of protein. High protein intake decreases appetite, promote fullness, raises your metabolic rate and helps you to retain muscle mass during weight loss. In many studies, people who eat more protein tends to have less abdominal fat than those who eat a lower protein diet. Protein rich foods like meat, chicken, eggs, fish, legumes, pulses, milk, curd, greek yoghurt, beans, mushrooms, cheese, cottage cheese etc

6. Do Aerobic exercise ( cardio) and resistance training (weight lifting)

Aerobic exercise (cardio) is an effective way to reduce your waistline, improve your health and burn your calories. Moderate to high-intensity will be more beneficial. If you do cardio 150 minutes ( 30 minutes in a day) in a week, you will definitely see the result with the combination of resistance training ( weight lifting ) for two days in a week. Resistance training or strength training is important for preserving and gaining muscle mass. If you follow these exercise with balanced diet, you can see the results in a month.

7. Avoid too much alcohol

Heavy alcohol consumption can lead to central obesity, that is excess fat around the waist. Too much alcohol can make you gain belly fat. Consider drinking in moderate or abstaining completely.

8. Replace refined cooking with cold-pressed virgin coconut oil

For optimal health, we should stop taking refined oil, instead use cold pressed oils. Cold pressed virgin coconut oil is medium chain fat which leads to abdominal fat loss. Replace other oils with cold pressed virgin coconut oil, It is recommended to take 1 tablespoon per day in morning time or mix with 1 cup of black coffee without sugar. It will be more beneficial if you take it in empty stomach.

9. Include probiotics in your diet.

Probiotics may improve digestive health, immune function and heart health. There are good bacteria in your gut which produce several important nutrients including vitamin K and certain B vitamins. In the studies shows that certain good bacteria may not letting the fat absorption and increasing the fat excreted with feces. Probiotics helps to suppress your appetite and fat build up. So take yoghurt, home made curd, apple cider vinegar ( 1 tablespoon in 1 glass of lukewarm water), pickles of all type of veggies ( take in less amount) ,fermented foods like kimchi, tempeh, saurkret etc.. Don’t take them in large amount. Less is more.

10. Reduce your stress and sleep tight

last but not least. In research shows that lack of sleep influences the hormones that regulate appetite, preventing weight loss and often resulting in weight gain. Due to having stress and lack of sleep releases hormones cortisol and ghrelin stimulate your appetite giving you the urge to eat more which leads to weight gain. Do meditation, yoga, exercise, workout, engage yourself in your hobbies will help to get rid of your stress and make you sleep tight.

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