This is a major problem faced by many men and women in Sri Lanka.

Today, let’s clearly understand how to properly reduce belly fat!

Abdominal obesity, or an increase in belly size, happens due to the accumulation of fat under the skin around the waist (subcutaneous fat) and fat around internal organs.

A person with this type of abdominal fat not only looks unattractive but is also at risk of many non-communicable diseases and may even face early death.

Heart attack, high blood pressure, stroke, diabetes, kidney disease, and even cancers can be linked to abdominal obesity.

What causes excess fat accumulation in the abdomen?

The main reason is eating the wrong foods. If you consume foods high in carbohydrates, saturated fats, and trans fats, and eat fewer vegetables, fruits, and leafy greens, this can lead to belly fat gain.

In addition, if you are not physically active, do not exercise regularly, or have a sedentary job where you sit all day, your body has fewer chances to burn fat. This also contributes to belly fat.

Stress, lack of mental peace, and not getting at least 6 hours of proper sleep can also lead to weight gain.

To reduce belly fat properly, you need to focus on three main areas:

1. Diet control
2. Exercise
3. Mental wellbeing

First, let’s look at common mistakes people in Sri Lanka make when trying to control diet

Diet control does not mean starving yourself completely. A common habit among many people, especially women, is to avoid eating for several days before events like weddings in order to look slim.

This kind of fasting for several days can cause health problems such as gastritis, and when normal eating resumes, weight gain can actually be greater than before.

Another common mistake is fasting for around 18 hours a day and eating only within a 4-hour window. This can disrupt hormones that regulate blood sugar, such as insulin and cortisol, increasing the risk of diabetes. It can also increase stomach acid production, leading to gastritis.

Many people try to reduce belly fat only through diet control. However, as mentioned earlier, only when you follow all three—

1. diet control
2. exercise
3. mental wellbeing
   —can you effectively reduce belly fat.

Now let’s look at diet control in 6 points

1) Reduce foods that increase belly fat:

• High carbohydrate foods such as rice, bread, and kottu
• Foods high in trans fats such as short eats, cakes, biscuits, donuts, pizza, and deep-fried foods
• Foods high in saturated fats such as beef, pork, and cheese
• Sugary foods and sugary drinks

2) Increase healthy foods:

• Whole grains
• Protein sources such as skinless, fat-trimmed chicken, eggs, and fish
• If vegetarian, foods such as chickpeas, mung beans, and cowpeas
• More vegetables, fruits, and leafy greens

You should aim to consume at least half a cup of cooked vegetables or one cup of raw vegetables, and for fruits, about two bananas or two slices of papaya per day.

When preparing meals, reduce flour-based foods and increase vegetables, fruits, greens, and protein.

3) Meal timing:

• Do not skip the three main meals: breakfast, lunch, and dinner
• Eat breakfast as early as possible
• Eat dinner at least 2 hours before sleeping
• Avoid frequent snacking between meals

4) Control portion size:

• Use a smaller plate than usual
• Eat slowly and chew well; this helps you feel full
• Avoid distractions like TV or phone while eating, as this leads to overeating

5) Drink enough water:

• Drink 7–8 glasses of clean water daily (about 1.5–2 liters)
• Carry a water bottle when going out
• Prefer water instead of sugary soft drinks whenever possible

6) Healthy cooking methods:

• Use methods with less oil such as steaming, baking, and grilling

Exercise for weight loss

1) Exercise at least 30 minutes a day, 5 days a week. Walking, swimming, cycling, or aerobics are very good options.

2) If you are busy and cannot set aside separate time:

• Use stairs instead of elevators
• Walk part of the way when taking the bus
• Do household chores, washing clothes, gardening, etc., to burn calories

Mental wellbeing (final factor)

1) Get 6–7 hours of good sleep daily.

2) If you are stressed, reduce it through breathing exercises, yoga, music, or meditation.

If you are a man, your waist should ideally be 36 inches or less. If you are a woman, your waist should ideally be 32 inches or less.

If you follow these guidelines properly, you can reduce belly fat effectively.

However, once you reduce your belly fat, do not return to your old lifestyle. Use your success as motivation and continue maintaining a healthy lifestyle as described above.