How can I lose my belly fat at home?


One of the key reasons for belly fat accumulation is consuming too many calories during evening hours.

Not all fats are unhealthy – similarly not all forms of fat found on different body parts have the same effect on health.

One of the most detrimental of all is abdominal fat – also known as visceral or belly fat.

As one grows old, a high intake of saturated fats, refined sugars, preservatives, and simple carbohydrates found in processed foods can raise the risk of developing this form of fat.

That fat accumulates inside the body around the abdomen and raises the risk of chronic conditions like diabetes, heart disease, metabolic disorders, and obesity.

On one hand, where diet is the root cause of developing belly fat, it can be the sole way of getting rid of it as well – combined with some exercise.

And what’s more, some basic eating habits can help you lose belly fat as you age. Keep reading.

Switch to whole grains: Whole grains should be preferred over refined grains any day – be it wheat, barley, quinoa, popcorn or any other variety.

These are rich in fibre and essential nutrients that help keep the digestive tract clear by preventing constipation.

Refined carbs, on the other hand, are stripped of their nutritional value which can only result in the accumulation of calories.


Try consuming all calories before evening hours: One of the key reasons for belly fat accumulation is consuming too many calories during evening hours.

During the early hours of the day, your body is more capable of digesting food – it is during the early hours that insulin is more effective. Insulin is a hormone that helps break down food into glucose and get absorbed by cells as energy.

As the day continues, insulin effectiveness becomes low.

Therefore, when one eats too much processed foods in the evening, it can hamper digestion and result in belly fat accumulation.


Avoid too much sugar: Limiting sugar intake is one of the best ways to lose weight and beat belly fat.

And when it comes to reducing sugar intake, avoiding carbonated sugary drinks is the first step as these have time and again been named a major culprit for weight gain and obesity.

A study published in the Nutrients journal revealed that excessive intake of these drinks can result in abdominal fat accumulation in adults.


Track your calorie consumption: Although experts no longer recommend calorie counting for weight loss or reducing belly fat, doing so for a week can help set the standards for the long term.

This will help one get an idea of what the body really needs and accordingly start following a balanced diet.

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