How To Lose Waist Fat: Known as belly fat, the accumulation of too much fat around your belly may be an alarming sign for your overall health and well-being. Having excess fat around the waist can have adverse effects on one’s health and contribute to several chronic health conditions. Belly fat or visceral fat is considered a major risk factor for type 2 diabetes, heart disease, obesity and other conditions. Although losing fat around this area of the body may seem difficult, with the right lifestyle and guidance, one can easily lose fat around the waist. 

In a conversation with Jagran English, Deepti Khatuja, Chief Clinical Nutritionist, Fortis Memorial Research Institute, Gurgaon explained that obesity rates are rising and in Asian populations, abdominal obesity poses a significant problem, increasing the risk of degenerative diseases like diabetes, hypertension, and cardiovascular events. According to WHO, abdominal obesity is a critical concern, and waist circumference should be considered alongside BMI to assess obesity levels.

Recommended Waist Circumference

The recommended waist circumference is less than 90 cm for males and less than 80 cm for females. If your waist circumference exceeds these limits, you're at a higher risk of obesity-related health issues.

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Diet To Lose Belly Fat

Dr Khatuja said that as a nutritionist, I emphasise that diet plays a crucial role in reducing waist circumference. A balanced, healthy diet can help, but exercise is also essential for toning the abdominal area. Combining a high-protein, fibre-rich diet with exercises that target the abdominal muscles, such as planks, crunches, and kapalbhati, can be effective.

Eating plenty of soluble fibre, avoiding foods that contain trans-fat, moderating alcohol intake, eating a high protein diet, managing your stress levels, avoiding sugary foods and engaging in regular exercise can greatly reduce fat around your waist. 

Tips To Lose Belly Fat Faster (Image Credits: Canva)

Aim for a diet low in carbs and fats, and engage in 45-60 minutes of exercise daily, incorporating body toning and aerobic exercises. Regularly monitoring your waist circumference and making these lifestyle changes can lead to significant improvements. Remember, exercise is key to reducing waist circumference, and it's easily manageable at home.

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