5 doctor-approved tips to shrink your belly fat at home

You’ve perhaps tried everything under the sun: the fad diet, the viral ab exercises, the supplements that promised results. And yet, the stubborn belly fat refuses to leave. Well, you are not alone. Millions of people struggle with abdominal fat. While spot reduction of fat is impossible, the right approach may help you get rid of stubborn belly fat. Dr Pal Manickam, an American board-certified gastroenterologist, has shared some simple habits that may help you get there.

Eat slightly less, not starve

A calorie deficit is crucial for weight loss. However, most people make the common mistake of severely restricting food. This can only backfire. “A small calorie deficit works better than aggressive dieting. Extreme cuts increase stress hormones and make belly fat stubborn,” the doctor said in a post shared on Instagram.

Eat protein in every meal

Protein is your secret weapon against belly fat. Not only does it keep you feeling full for longer, reducing the urge to snack, but it also protects muscle mass while you lose weight and stabilises blood sugar throughout the day. So ensure that you add protein to every meal. Make that a non-negotiable ritual.

Move your body daily

Now, this is the most important aspect of a weight-loss journey, especially if you want to shrink belly fat. You have to get moving. You don’t necessarily have to expend all your energy on intense workouts, but make it a point to add more movement. “Walking, light strength training, and short movement work better than long, occasional workouts,” Dr Pal said.

Don’t skip sleep

People who are on a weight-loss journey often make this common mistake. They skimp on sleep, and that’s the hidden saboteur of belly fat loss. When you’re sleep-deprived, your body increases hunger hormones and cravings, particularly for high-calorie foods. Insufficient sleep can lead to blood sugar imbalance, resulting in fat storage in the belly. So, if you really want washboard abs, you have to get at least 7 to 9 hours of sleep every night.

Reduce stress

Stress is your biggest enemy, especially during weight loss. Chronic stress elevates cortisol levels, which direct fat storage towards your abdomen. So focus on activities that keep you relaxed and happy. Mindfulness practices such as meditation, deep breathing, walks in nature, or simply dedicating time to hobbies can meaningfully reduce stress.

Dr Pal also reminded readers that consistency is key and shortcuts are not sustainable. “Belly fat reduces at home when habits improve daily. And if something promises fast belly fat loss at home, it’s probably lying.”