Belly fat is the most searched keyword on the internet right now. Why should it be since obesity is becoming a modern epidemic?
While most of the people in the obese category are on the lookout for tips and remedies to lose weight, certain things don’t work for everyone.
To help you understand the best way to burn that belly fat away, a fitness trainer shared a 7-step strategy on Instagram for tackling belly fat over a three-month period.
The comprehensive plan is aimed at helping people achieve their fitness goals and reduce abdominal fat.
In 90 days, you can see your energy levels change, get stronger, feel your cardiovascular system improve, become more confident, look sexier and younger, and notice a positive shift in your attitude and lifestyle.
1. Quit unhealthy food
The first step involves using common sense to eliminate unhealthy foods from one’s diet. This includes cutting out junk food, processed snacks like chips and namkeens, sweets, sugary treats, alcohol, and cigarettes.
2. Track your meals
Accurate food tracking is emphasized as the second step. Chheda recommends investing in a weighing scale and using calorie-tracking apps to understand portion sizes and calorie counts better.
3. Eat nutritious meals
The third component focuses on consuming nutrient-dense foods. The plan emphasizes protein-rich foods such as chicken, eggs, prawns, fish, paneer, and dairy products, along with fiber-rich foods including legumes, vegetables, fruits, and whole grains. Healthy fats from nuts, seeds, ghee, and oils are also recommended.
4. Increase protein intake
Protein intake goals are specifically outlined for both men and women. Men should consume 1.5-2g of protein per kg of body weight, while women should aim for 1-1.5g per kg of body weight daily. The plan provides detailed protein content information for common foods. Chicken contains 25g per 100g, whole eggs have 6g per piece, prawns and fish contain 22g per 100g, paneer provides 18g per 100g, and protein supplements typically offer 25g per scoop.
5. Move your body
Daily movement is emphasized through simple activities. These include 10-minute walks after meals and taking stairs instead of elevators to increase physical activity naturally throughout the day. The fitness routine combines strength training and cardio exercises. The approach focuses on sustainable, easy-to-follow exercises rather than complicated workout routines.
6. Follow the 7:1 rule
Chheda’s 7:1 rule program establishes daily guidelines: exercise seven days a week, walk 6,000 steps daily, maintain consistent sleep patterns five days weekly, limit cheat meals to four per month, consume protein-rich meals, and include vegetables and fruits daily.
7. Sleep soundly
Sleep quality is highlighted as a crucial component. The plan recommends watching sunrise and sunset, avoiding gadgets before bedtime, limiting caffeine after mid-afternoon, taking evening hot showers, avoiding late heavy meals, and maintaining optimal room temperature.
The comprehensive approach addresses various aspects of health and fitness, providing specific, actionable steps for individuals seeking to reduce belly fat over a three-month period. The information is intended for general knowledge and should not replace professional medical advice. Individuals are advised to consult their healthcare providers regarding their specific medical conditions.
