How can I reduce my belly fat?

Question: I am a 47-year-old man, standing 5 feet 6 inches tall and weighing 80 kg. I walk for an hour every day, but I have a large belly that makes it difficult for me to wear clothes comfortably. The fat around my abdomen is causing more trouble compared to other parts of my body. I eat rice three times a day, but I don’t think I overeat. Could my belly have increased due to my diet? How can I reduce it?

Advice: Your weight is 9 kg above the ideal range, and you also have excess belly fat. Several factors can contribute to the accumulation of fat around the abdomen, commonly referred to as belly fat or abdominal fat. Here are some of the main reasons:

1. Lack of a balanced diet: If you consume more high-calorie, high-GI foods (like fried, fatty, sugary, or processed foods) than your body needs, while also eating fewer low-calorie, high-fibre foods, this can gradually increase your overall weight and particularly your belly fat.

2. Lack of physical activity: If you remain sedentary most of the day, especially after meals, without engaging in enough physical exercise, fat can build up around your abdomen.

3. Lack of sleep: Insufficient sleep can increase visceral and abdominal fat.

To reduce your belly fat, a positive mindset is essential. It’s advisable to consult a nutritionist, but here are some general tips that can help reduce body and belly fat:

1. Increase your intake of high-quality protein and fibre-rich foods. Eat carbohydrates in moderation according to your body’s needs. Include Omega-3-rich fish or foods in your diet.

2. Avoid sugary foods, refined carbohydrates, processed foods, high-calorie items, fast food, and fatty foods.

3. Opt for whole fruits instead of fruit juice, as whole fruits provide fibre and other nutrients.

4. Eating probiotic-rich foods (like yoghurt) after meals helps improve digestion.

5. Drink plenty of water, but avoid drinking it immediately after meals. Wait for at least 20 to 25 minutes before drinking water.

6. Manage stress levels. Stress increases the secretion of cortisol, which can boost appetite and lead to fat accumulation around the belly.

7. Engage in daily exercise, particularly abdominal exercises, which can gradually help reduce belly fat.