Importance of diet and exercise in reducing belly fat
1. What does the research say?
In a 2022 Frontiers in Endocrinology study, individuals with little-known visceral fat, or anime’s internal belly fat, even if quite lethal if below 65 years, pose a very reduced risk of developing type 2 diabetes and cardiovascular diseases. Also, it should be prevented that mortality from such diseases be occasioned.
2. There is no magic food: In order to lose belly fat, or even more correctly, to reduce intra-abdominal fat accumulation, there is no single food that should be added to your diet; however, some of the foods that are really beneficial and which directly or indirectly alter your body composition include whole grains, green tea, and eggs. If taken alongside a low-calorie diet, the above foods are beneficial in the reduction of the waist fat.
3. Effect of exercise: Another factor that helps towards getting rid of belly fat is exercise. The Journal of British Sports Medicine study done in 2022 shows that having regular physical activity along with cutting calories to lose around 1000 calories per week made a big difference towards reducing fat in the belly.
7-Day Diet Plan to Lose Belly Fat
4. What is included in this plan?
This seven-day diet plan focuses specifically on foods that help reduce belly fat. It includes ingredients like vegetables, fruits, healthy fats, and protein. They are prepared in a delicious way so that you can easily follow it.
5. How do you take advantage of the diet plan?
Follow the tips given below to follow this plan:
- Take care of the right amount of food.
- Drink an adequate amount of water and stay hydrated.
- Get at least 7-8 hours of sleep every day.
- Exercise daily.
Meal Preparation Tips
6. Meal Preparation Tips
This diet plan by Eating Well is prepared by a registered dietitian and is designed keeping in mind your health and lifestyle goals. Each plan is nutritionally tested and certified by ESHA Food Processor.
7. Customize the diet plan
Every individual has different nutritional requirements. So, use this plan as inspiration and modify it according to your needs.
Meal Preparation Tips for the Week
8. Meal Preparation Strategy
Spinach and Artichoke Salad with Parmesan Vinaigrette: Prepare this for lunch from Day 2 to Day 5. Store the salad in an airtight container and store the dressing separately in a small container.
Muffin-Tin Omelets with Feta and Peppers: Make this for breakfast on days 1, 2, 3, and 7. Store it in a glass airtight container. Heat it in the microwave for 20-30 seconds before eating.
Chili-Lime Peanuts: Make these and store them in an airtight container so they stay fresh.
9. Importance of Nuts
A 2022 study in the International Journal of Environmental Research and Public Health suggests that regular consumption of nuts can reduce waist circumference. It also helps in reducing the risk of metabolic syndrome.
10. Benefits of Chile-Lime Peanuts
Pharmaceuticals (Basel) has successfully pointed out that the capsaicin in chili reduces appetite. This helps you to avoid overeating, thus assisting in reducing your belly fat.
Day 1 Diet
Breakfast (290 calories, 4 g fiber)
- 1 serving Muffin-Tin Omelets with Feta & Peppers
- 1 medium orange
- 8 oz. green tea
A.M. Snack (214 calories, 11 g fiber)
- 1 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 tsp. chia seeds
Lunch (345 calories, 8 g fiber)
- 1 serving Whole-Wheat Veggie Wrap
P.M. Snack (221 calories, 4 g fiber)
- 1/4 cup Chile-Lime Peanuts
Dinner (410 calories, 13 g fiber)
- 2 cups Baked Vegetable Soup
- 1 (4 inch) whole-wheat pita round, toasted and topped with 1/4 cup hummus
Daily Totals: 1,480 calories, 62 g protein, 153 g carbohydrates, 41 g fiber, 76 g fat, 2,367 mg sodium
Day 2
Image of recipes from “7-Day Meal Plan to Help Lose Belly Fat, Created by a Dietitian”
Ali Redmond
Belly-Health Boost: Chickpeas are a belly-health food with 7 g of fiber and 7 g of protein in 1/2 cup, per the USDA. Those nutrients fill you up and stabilize your blood sugar to keep you satisfied for longer after eating. You’ll love them in today’s Chickpea Pasta with Lemony-Parsley Pesto.
Breakfast (290 calories, 4 g fiber)
- 1 serving Muffin-Tin Omelets with Feta & Peppers
- 1 medium orange
- 8 oz. green tea
A.M. Snack (214 calories, 11 g fiber)
- 1 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 tsp. chia seeds
Lunch (324 calories, 4 g fiber)
- 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
P.M. Snack (46 calories, 2 g fiber)
- 1 1/2 cups air-popped popcorn topped with 1 tsp. Italian seasoning
Dinner (630 calories, 12 g fiber)
- 1 3/4 cups Chickpea Pasta with Lemony-Parsley Pesto
Meal-Prep Tip: Save 1 cup of the Sheet-Pan Roasted Root Vegetables (part of tonight’s dinner prep) for dinner on Day 4.
Daily Totals: 1,504 calories, 62 g protein, 122 g carbohydrates, 33 g fiber, 92 g fat, 1,940 mg sodium
Day 3
Belly-Health Boost: Green tea contains compounds that may help keep your abdominal fat in a healthy range, per a 2022 study in the International Journal of Environmental Research and Public Health. Plus, the caffeine in green tea may help you to burn more fat, according to a 2022 International Journal of Sports Nutrition and Exercise Metabolism. Add a cup or two of green tea to your daily routine to get more of its health benefits.
Breakfast (290 calories, 4 g fiber)
- 1 serving Muffin-Tin Omelets with Feta & Peppers
- 1 medium orange
- 8 oz. green tea
A.M. Snack (210 calories, 4 g fiber)
- 1 medium banana
- 1 Tbsp. peanut butter
Lunch (324 calories, 4 g fiber)
- 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
P.M. Snack (159 calories, 11 g fiber)
- 1/2 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 tsp. chia seeds
Dinner (446 calories, 10 g fiber)
- 1 serving Chhole (Chickpea Curry)
- 1 (6 inch) whole-wheat pita bread
- 1 serving (2 rings) Apple “Donuts”
Daily Totals: 1,526 calories, 58 g protein, 163 g carbohydrates, 35 g fiber, 77 g fat, 1,858 mg sodium
Day 4
Image of recipes from “7-Day Meal Plan to Help Lose Belly Fat, Created by a Dietitian”
Ali Redmond
Belly-Health Boost: Fiber-rich lentils feed healthy gut bacteria and keep things moving along smoothly in your gut to prevent bloating and constipation. And adding dark leafy greens, as we do in tonight’s dinner, helps you take in fewer calories without increasing hunger.
Breakfast (380 calories, 10 g fiber)
- 1 serving Matcha Green Tea Latte
- 1 serving Everything Bagel Avocado Toast
- 2 kiwi fruit
A.M. Snack (113 calories, 1 g fiber)
- 1/2 serving (1 muffin) Muffin-Tin Omelets with Feta & Peppers
Lunch (324 calories, 4 g fiber)
- 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
P.M. Snack (222 calories, 4 g fiber)
- 1/4 cup Chile-Lime Peanuts
Dinner (453 calories, 14 g fiber)
- 1 serving Roasted Root Veggies & Greens over Spiced Lentils
Daily Totals: 1,491 calories, 65 g protein, 130 g carbohydrates, 32 g fiber, 86 g fat, 1,753 mg sodium
Day 5
Belly-Health Boost: Oats are a powerhouse whole grain that is high in satisfying fiber. According to a 2021 study in The Journal of Nutrition, people who ate at least three servings of whole grains—like oatmeal and brown rice—daily gained less belly fat over a period of 4 years than those who ate less. Today’s easy breakfast recipe delivers a healthy dose of whole grains in the form of yummy muesli.
Breakfast (490 calories, 18 g fiber)
- 1 cup kefir
- 3/4 cup unsweetened muesli
- 3/4 cup raspberries
- 8 oz. green tea
A.M. Snack (113 calories, 1 g fiber)
- 1/2 serving (1 muffin) Muffin-Tin Omelets with Feta & Peppers
Lunch (324 calories, 4 g fiber)
- 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette
P.M. Snack (95 calories, 4 g fiber)
- 1 medium apple
Dinner (497 calories, 8 g fiber)
- 1 serving Spaghetti Squash & Chicken with Avocado Pesto
Daily Totals: 1,519 calories, 77 g protein, 152 g carbohydrates, 35 g fiber, 76 g fat, 1,449 mg sodium
Day 6
Image of recipes from “7-Day Meal Plan to Help Lose Belly Fat, Created by a Dietitian”
Ali Redmond
Belly-Health Boost: True, avocados are high in fat but it’s the good kind that keeps your heart healthy and fills you, which helps you not to overeat and to feel more satisfied.
Breakfast (296 calories, 6 g fiber)
- 1 serving Matcha Green Tea Latte
- 1 serving Everything Bagel Avocado Toast
A.M. Snack (113 calories, 1 g fiber)
- 1/2 serving (1 muffin) Muffin-Tin Omelets with Feta & Peppers
Lunch (360 calories, 13 g fiber)
- 1 serving White Bean & Veggie Salad
A.M. Snack (210 calories, 4 g fiber)
- 1 medium banana
- 1 Tbsp. peanut butter
Dinner (532 calories, 5 g fiber)
- 1 serving Shrimp Paulista
- 1 cup cooked brown rice topped with 1 tsp. chopped parsley
- 1 cup steamed broccoli florets topped with 2 tsp. olive oil and seasoned with a pinch each of salt and pepper
Daily Totals: 1,512 calories, 73 g protein, 156 g carbohydrates, 29 g fiber, 70 g fat, 1,666 mg sodium
Day 7
Belly-Health Boost: Protein from eggs can help you slim down and build muscle. Eating animal protein, including eggs, has been linked with less abdominal fat, per a 2022 study in Diabetology & Metabolic Syndrome.
Breakfast (290 calories, 4 g fiber)
- 1 serving Muffin-Tin Omelets with Feta & Peppers
- 1 medium orange
- 8 oz. green tea
A.M. Snack (200 calories, 5 g fiber)
- 1 medium apple
- 1 Tbsp. peanut butter
Lunch (230 calories, 11 g fiber)
- 1 serving White Bean & Avocado Toast
P.M. Snack (186 calories, 11 g fiber)
- 3/4 cup low-fat kefir
- 1 cup raspberries, fresh or frozen
- 2 tsp. chia seeds
Dinner (605 calories, 8 g fiber)
- 1 serving Hasselback Caprese Chicken
- 1 cup cooked brown rice
- 1/2 tsp. dried oregano
Daily Totals: 1,510 calories, 84 g protein, 174 g carbohydrates, 40 g fiber, 60 g fat, 1,704 mg sodium
Conclusion
In order to decrease the size of the belly fat, it becomes very essential for one to eat well, take regular exercises, and live a balanced life. Whole grain foods, green tea, eggs, and nuts are foods that are shown to be beneficial for your health. Besides this, if people take enough rest and are well hydrated, they are also contributing a lot in the success of a journey.
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