Abdominal fat is stubborn! Here are ICMR guidelines to reduce pot belly

Once being round or having a belly was considered a sign of prosperity!! Yeah difficult to even swallow that,

 but of course, these days, pot belly itself is a cause of concern. A revised guideline by ICMR states that abdominal fat may be one of the biggest reasons behind heart diseases, diabetes, cholesterol, fatty liver and other chronic illnesses. 

Also Read: Top foods to combat bad cholesterol and improve heart health

Let’s explore the revised dietary guidelines provided by the Indian Council of Medical Research (ICMR) to tackle that stubborn pot belly and promote overall health. Abdominal obesity isn’t just about appearance; it can significantly impact your well-being. Here are some actionable steps:

Maintain Your Metabolic Rate

Stay Active: Regular exercise is crucial for maintaining metabolism. It helps you burn calories efficiently and contributes to fat loss.

Strength Training: Combine strength training and cardio exercises to build muscle mass. More muscle means faster fat burning.

Healthy Eating Habits

Calorie Balance: Consume calories within the range your body can burn daily. Avoid excessive calorie intake.

Quality Matters: Opt for nutrient-dense foods rich in protein and fiber. Prioritize whole grains, fruits, vegetables, lean proteins, and healthy fats.

Track Caloric Intake: Be mindful of what you eat. Tracking your calorie intake helps you stay on course.

BMI Maintenance: Keep an eye on your Body Mass Index (BMI). Gradual, consistent weight loss is more sustainable than rapid changes.

Avoid Crash Diets: Sustainable weight loss takes time; avoid extreme diets that promise quick results1.

Cooking Methods and Nutrition

Pre-Cooking Techniques: Use methods like steaming to retain vitamins and reduce oil in stir-frying.

Cookware Choice: Opt for well-maintained stainless-steel cookware and avoid overheated non-stick pans.

Limit Tea and Coffee: Avoid consuming tea or coffee at least one hour before or after meals to optimize iron absorption and reduce the risk of anemia23.

Remember, consistency and patience are key. Abdominal fat may be stubborn, but with the right lifestyle changes, you can achieve a healthier, more balanced physique.