Nutritionist shares 7 daily habits for quick belly fat loss – Times of India

Habits that will help you shed body fat

Reducing body fat brings important health benefits, such as improved heart health, better metabolism, and reduced risks of diseases like diabetes and hypertension. Effective fat loss involves a balanced diet including seasonal vegetables, fruits, and nuts like almonds. Regular exercise and lifestyle changes are also vital for sustainable fat reduction. Here are 5 daily habits to support long-term fat loss and overall health improvement.

Eat healthy breakfast

Starting your day with a healthy breakfast is essential for kick-starting your metabolism and providing sustained energy.A balanced meal including proteins, healthy fats, and fiber-rich carbohydrates, such as eggs, whole-grain cereals like oats and ragi, yogurt, fruits, and almonds, ensures you stay full and satisfied until your next meal. These foods support muscle repair, sustained energy levels, gut health, immune function, and heart health. Almonds, rich in 15 essential nutrients, are particularly beneficial, offering satiating properties that keep you energetic and active throughout the day.

Add Cardio

Doing cardiovascular exercise, also called cardio, is important for burning calories and keeping your heart healthy. Try to do at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week.

Lift Weights

According to Dietitian Ritika Samaddar, “Adding strength training to your routine is great for building muscle, which boosts your metabolism and helps burn fat. Aim for two to three sessions a week, covering all major muscle groups. Effective exercises include squats, deadlifts, bench presses, rows, and overhead presses. These exercises will build strength and burn fat effectively.”

Fiber Rich Diet

Adding fiber-rich foods like almonds, fruits, vegetables, and whole grains to your diet is important for weight loss. These foods keep you feeling full longer and help with digestion. I recommend keeping almonds handy as a nutritious snack to avoid relying on junk food when you’re hungry. Including these fiber-rich foods in your meals can help control your appetite and lower your calorie intake, which supports your goals for losing fat.

Drink Enough Water

It’s important to drink enough water throughout the day to keep your metabolism going and help with fat loss. Staying hydrated also makes you feel full, which can reduce overeating and improve how well your body works. To stay hydrated, carry a reusable water bottle, add fruits to your water, eat foods with lots of water in them, and drink herbal teas. These easy habits can help you stay well-hydrated, support your health, and reach your goals for losing fat.

Eat Mindfully

Mindful eating means fully focusing on the experience of eating and drinking. It helps you notice when you’re truly hungry or full, avoid eating too much, and make your meals more enjoyable.

Manage Stress Levels

Chronic stress can cause weight gain and make it harder to lose fat. Managing stress well can improve both your physical and mental health. Try relaxation techniques like meditation, yoga, or deep breathing exercises to help.