Fast belly fat loss is a lie, says famous gastro doctor. Dr Pal shares 5 simple habits that actually help to reduce fat
Belly fat reduction requires consistent daily habits, not quick fixes. Gastro doctor Dr Pal recommends eating slightly less, including protein in every meal, and daily movement. Prioritizing sleep and managing stress are also crucial. Lasting resu...
By ET Online | Updated:
Belly fat is one of the most stubborn areas to lose, and many people fall for promises of quick fixes or extreme workouts. Gastro doctor Dr Pal recently took to social media to explain why these claims rarely work and shared five practical habits that can help reduce belly fat at home. According to him, lasting results come from daily improvements in lifestyle, not from shortcuts or crash diets.
Dr Pal pointed out a myth regarding spot reduction of belly fat. He shared that belly fat only decreases when overall body fat is reduced. Hence, making consistent daily habits becomes more important than targeted exercises.
Dr Pal pointed out a myth regarding spot reduction of belly fat. He shared that belly fat only decreases when overall body fat is reduced. Hence, making consistent daily habits becomes more important than targeted exercises.
Eating slightly less
The first habit, as per Dr Pal, is to eat slightly less instead of starving yourself. He shared that creating a modest calorie deficit is better than aggressive dieting, which can raise stress hormones and make losing belly fat challenging.Protein in every meal
Apart from mindful eating, the gastro doctor advises including protein in every meal. Protein will keep you feeling full, protect the muscle mass, and also stabilise the blood sugar levels in your body. This will help in preventing overeating and snacking that can lead to weight gain and fat accumulation.Daily movement
The third habit he recommends is daily movement. Dr Pal suggests activities like walking, light strength training, short bursts of movement like stretching or even dancing. Consistent and moderate activity, will be more effective than long but occasional workouts. Further, it would help improve metabolism and support weight and fat loss.ADVERTISEMENT
Sleep
Sleep plays an important role in belly fat reduction. Dr Pal notes that poor sleep can lead to an increase in hunger, cravings, and the body's tendency to store fat. He noted that prioritising rest can be a powerful tool in managing weight loss and belly fat reduction.Managing stress
Stress is a key factor in reducing belly fat, say health experts. High stress levels raise cortisol levels in the body, which in turn affects fat accumulation, says Dr Pal. He recommends including stress-reducing activities in day-to-day life, like gentle exercise, relaxation strategies, and mindfulness, to support fat loss and prevent hormonal effects.Dr Pal concluded that belly fat can be reduced at home through a gradual process. He, however, warned that anyone promising rapid belly fat loss at home is lying.
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What does studies say?
According to Healthline, reducing belly fat involves both dietary changes and exercise. Eating plenty of soluble fiber from fruits, vegetables, legumes, oats, and barley helps you feel full and may lower belly fat, with one study finding a 10-gram increase reduced abdominal fat gain by 3.7% over five years. Avoid trans fats, found in partially hydrogenated oils, and limit sugary foods and beverages, which contribute to abdominal fat. Cutting back on refined carbs and adding whole grains improves metabolic health. Regular aerobic exercise and resistance training also help burn calories, preserve muscle, and support fat loss.Download
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