Understand that spot reduction is a myth! You lose fat overall and not from a particular area.
Your genetics determine which body part will have the most fat cells.
For example, there are some people who have fat cells all over their body i.e. on their hands, legs, stomach etc. Whereas there are some people who have the majority of fat cells around the abdomen and chest area.
Whatever the case, no special diets, doing side bends, 1000 crunches daily will get you that flat tummy unless you consistently eat homemade healthy nutritious meals and of course workout!
Now, before I give you 2 sample Indian diet plan (vegetarian and non-vegetarian) consider these 9 tips that can help you reduce fat and bring it in the optimal range. For men, the optimal range is [10 to 14]% and for women is [20 to 24]%.
You will look toned, lean and sexy when you come in this range irrespective of your genetics.
Related:
Body Fat Percentage Chart For Men & Women (with Pictures)
Here are 9 tips to lose belly fat:
1) Make sure you eat less than your TDEE
2) Eat moderateamount of protein in your diet
3) Perform weight training 2 to 3 times a week, in addition to doing Yoga, and walking more than 7000+ daily
4) Get enough sleep, take power naps if needed
5) Control stress
6) Drink lots of water and green tea
7) Clear your kitchen of all junk. If there is no junk in front of you, you will not eat it
8) Do cheat (eat junk) once in a while. This will keep you on track
9) Plan ahead. If you don’t find eggs in your fridge in the morning, you will end up eating pancakes and waffles. This may spiral into bad eating throughout the day. Make sure you have all the ingredients with you. Also, plan what you will eat the next day
For an in-depth discussion on the above points read my post on How to Lose Weight-The Right Way.
Vegetarian Indian Diet Plan to Lose Belly Fat:
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Key Notes:
-Alternatives to Rajma: Any type of Dal (lentils), Chole (Chickpeas), Lobia etc. They are excellent protein sources for vegetarians
-Alternatives for Palak Paneer: Mix veg, brinjal, gajar +matter subzi ( note mutter (peas) is high in protein ) etc
– Can alternate chapatis with brown rice. Please avoid (or minimize) white rice if trying to lose weight
– Make sure to make all meals in desi ghee, mustard or coconut oil (if you like the taste )
-Milk should be raw cows milk and not pasteurized milk which you get in packets. Do your research and you would be able to find a source that provides raw milk. Milk is a great source of protein and can be used to make yogurt, buttermilk, and ghee.
-Include a lot of healthy fats. More fats in your diet will keep you fuller for a longer period of time and will curb cravings. Have whole eggs instead of just whites, drink whole milk (instead of toned ), and do add almonds, walnuts too. Two highly nutritious superfoods that anyone should definitely include in their diet are Coconut ( water/oil ) and avocados.
– The above diet is roughly 40% complex carbs, 30% protein, 30% fats. This is a good general ratio to have. Since we all are genetically different, and thrive on different food types, experiment and see what works for you. Don’t reduce any macronutrients to less than 20% ( otherwise the diet would be considered a fad )
– And finally and the most important pointer is to eat tons and tons of raw vegetables along with your meals. Learn to make great salads!
Vegetarian Indian Diet Plan to Lose Belly Fat:
Keynotes:
-Alternatives to Grilled fish: Any piece of meat which is grilled, baked or boiled
– Sources of complex carbs are Grains (roti, chapatis ), brown rice, oats, whole wheat bread (don’t overdo bread ), potatoes, fruits etc.
-One best strategy is to cook extra and use the leftovers for next day meals. Be creative in the kitchen and it will help you save a lot of time and effort.
-Don’t snack in between. It will kill your appetite and you will end up eating more calories than you can burn.
-Lastly, exercise. Eating healthy is not enough!
