Thin arms and legs but stubborn belly fat? Doctor warns against eating less and instead recommends 5 changes that can help

Do you have slim arms and legs but are struggling to lose belly fat? It can be frustrating when you are trying to eat less, but still the stubborn belly fat refuses to go. However, as per a health expert, eating less might not be the only solution. He highlighted how strength training, adequate protein and balanced eating habits can help improve body composition. The doctor highlighted 5 changes that may help you go beyond just eating less to develop a better fitness routine.

Lift weights to build muscle, not just lose weight

In his post, Dr Priyam Bordoloi addressed people with thin arms and legs but a stubborn belly, pointing out that continually cutting back on food can make it harder to build the muscle they need. His first recommendation is to incorporate strength training into the weekly routine. His advice? Lifting weights two to three days a week. He recommends focusing on the whole body instead of targeting only the abdominal area.

As strength improves, gradually increasing the repetitions or weight used can help keep the workout challenging and interesting. The aim is to build and maintain muscle rather than focusing exclusively on making the number on the weighing scale go down.

Eat enough protein to support muscle growth

Workouts alone might not be enough for the body if there's no proper protein intake. Protein helps support muscle repair and growth. As per Dr. Priyam Bordoloi, for healthy adults who strength train, should get around 1.6 grams of protein per kilogram of their body weight per day. So, for someone weighing 70 kg, that means 110 grams of protein daily.

The doctor listed protein sources like eggs, yoghurt, chicken, tofu and beans that people can include in their diet. Protein powder, he noted, is optional. Including protein-rich foods across meals can help people work towards their daily intake without relying entirely on supplements.

Avoid the cycle of starving and overeating

Restricting food severely in an attempt to lose belly fat can become counterproductive, particularly for people who are already relatively lean and want to gain muscle. Bordoloi advised against swinging between starving and overeating. Instead, people who are already lean can begin by eating right number of calories to maintain their weight. Those who need to lose fat can consider a modest calorie deficit.

He cautioned that crash dieting makes muscle building harder, while eating substantially more than the body needs can lead to additional fat gain.

Staying active when not lifting weights

Strength training is just a part of a fitness routine. To reduce belly fat, make sure that you remain active on the days you don't lift. The doctor emphasised the importance of staying active between workouts. He recommends brisk walking, cycling and even running for better cardiovascular health.

The doctor further suggested that 150 minutes of moderate-intensity physical activity or 75 minutes of high-intensity activity is also great for the body. This should be paired with cardio and strength training.

Track your waist and strength

Instead of weighing yourself every day, the doctor recommends keeping track of your waist and strength. Someone who is building muscle while reducing fat may see very little movement on the weighing scale, but the waist measurement may decrease. He further added that strength improvements and monthly photos can also show better results than a weighing scale.