Belly fat isn’t just about looks, it’s about health. Linked to hormonal imbalances, poor sleep, and metabolic disorders, stubborn belly fat needs more than crash diets and ab crunches. Dr. Sudhanshu Rai, a metabolic expert and sports physio, believes the real fix lies in resetting your body’s rhythm.
He suggests a natural 7-day plan to kickstart belly fat reduction through small but powerful daily habits:
1. Quit Sugar in Chai/Coffee & Late Snacks
Excess sugar = empty calories. The WHO recommends keeping added sugars under 10% of daily intake. Late-night eating also disrupts circadian rhythm, triggering fat storage and increased hunger.
2. Start Mornings with Cumin or Ajwain Water
These digestive spices may support weight management. Cumin in particular has shown results in clinical trials, improving cholesterol and body fat in overweight adults.
3. Eat a High-Protein Breakfast Before 10AM
A protein-rich breakfast (25–35g) increases satiety, curbs late-night cravings, and boosts metabolism. Eggs, lentils, and Greek yogurt are great choices. Time it right before 10 AM.
4. Walk for 30 Minutes Daily
Walking improves weight, BMI, and metabolic health. You can split it into 3 brisk 10-min walks — the key is daily consistency.
5. Add Amla or Lemon Daily
Amla boosts immunity and improves cholesterol. Lemon contains flavonoids that regulate appetite and blood sugar. Add water or to meals daily.
6. Sleep by 10:30PM
Late nights = hormone chaos. Sleeping early helps regulate hunger hormones and prevents late-night snacking. Target 7–9 hours of sleep.
7. Avoid Post-Dinner Snacking
Finish dinner 2–3 hours before bed. Even light snacking after dinner increases fat storage and hunger levels. Replace it with herbal tea or sparkling water.
Dr. Rai’s mantra? “You don’t need abs. You need rhythm. Fix it naturally.”
