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3 Ways To Reduce Belly Fat: 7 Day Diet Plan, Healthy Foods And Healthy Tips

Medically reviewed by R Sindhu Vas, Masters of Food Science and Nutrition

Tips to reduce belly fat is probably one of the most popular Google searches and why not, the increased fat content around the waistline is a big deal.

A senior study author Dr. Francisco Lopez-Jimenez of the Mayo Clinic in Rochester, Minnesota, said, “If a person has a normal BMI and an abnormal waist size the risk is worse than if they have a high BMI.”

Table of Contents

Being one of the fat countries in the world, we see people with overweight and bigger tummies.

However, the cruciality remains that even people who are weighing normal weight are looking for tips to reduce belly fat!

 In fact, there are reports stating that belly fat, also known as central obesity, can have a higher mortality rate.[1]

Now that explains the risks of carrying that extra weight around your waist. So not just to achieve a flat belly to appear good, you have to know the tips to reduce belly fat in order to maintain a good health.

However, we have studied among our clients that different exercises and the right diet plan to reduce belly fat can really help.

So, even if this belly fat is one of the most stubborn areas to lose weight from, we bring to you the ultimate tips, foods, and diet plan to reduce belly fat.

Are you too one of them who have been trying very hard to shed that tummy fat?

Learn how to achieve flat belly naturally from Truweight Nutritionists. Avail your FREE consultation here!

7 Days Diet Plan to Reduce Belly Fat

A healthy diet plan is not only necessary to attain attractive physique, but also necessary for sustainability of healthy body and healthy mind.

In order to reduce belly fat, you will have to bring strong modification to your daily diet. This can be hard as well as confusing. However, we are here to help you with it. [2]

Our Nutritionist, Dr Priya, has come up with a how to reduce belly fat at home in 7 days (A 7 days diet plan) including different meals of the day. [3]

Breakfast meal plan

The most important meal of the day is breakfast.

It is almost included in every healthy diet plan to have a healthy and fulfilling start of the day and that’s because it is absolutely true.

After a satisfying breakfast, you can go ahead with the day with some healthy and light mid-morning meals.

A fruit salad bowl or a bowl of sprouts can be really amazing.

Here are our recommended breakfast plans for 7 days of the week.

Monday1 Stuffed muli/ cauliflower paratha + curd (2nos.) 
Tuesday2 Idlis/ 1 mung chila + A bowl of sambar + A small bowl of Red Chill Chutney + boiled egg white (2 nos.) 
Wednesday2 Brown bread veg sandwich + + 1 Banana/ Pear/ Papaya
ThursdayA Medium bowl of Barley Porridge/Oats + Boiled egg white/sprouts cooked (3tbsp)
FridayA  Medium bowl of Oats / Cereals + A small bowl of fresh fruits
SaturdayA  Medium bowl of Oats / Cereals + A small bowl of fresh fruits
Sunday1 Dosa + A  bowl of pumpkin sambar + A small bowl of coriander chutney + A glass of cucumber and carrot  Juice 

Lunch meal plan

Another important meal of the day is lunch. While being at the office, we often tend to skip breakfasts and directly go for lunches.

But that is not at all healthy. A typical healthy lunch that our Nutritionist recommends can be a bowl of brown rice with some paneer recipe, referring to easily available, nutritious options.

Here are our recommended lunch plans for 7 days of the week.

Monday

2 Missi rotis or palak tilwala Brown rice (1 bowl) + A small bowl of Paneer makhni + A small bowl of capsicum

salad

Tuesday1 Small bowl of Brown rice + 1 bowl matki amti curry  / a small bowl lean meat/fish preparation (low oil) + Mixed veg salad
Wednesday1 Small bowl of roasted chicken and veggies salad + 2 Wheat Rotis + Mix veg curry + A small cup of low-fat yogurt
Thursday1 Plate of Paneer tikka kabab + brown rice veg pulao (1 bowl) + Raita
Friday1 Medium bowl of poha + a plate of fish fry + 1 Roti + A small bowl of salad
Saturday1 Medium bowl of Steamed brown rice + A bowl of veggie salad + Lauki ki sabzi + Dal curry or egg white omelet
Sunday1 Bowl of Veg Khichdi + 1 small bowl of Veg Raitha

 

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Evening snacking meal plan

We tend to go out of our diet tracks mostly in our evening snack times. After all, those samosas and pakodas always come to our mind with our evening chai!

But in order to reduce belly fat, you got to restrict yourself and find healthier evening snack options.

A cup of green tea with some steamed corn can work wonders here. Here are our recommended evening meal plans for 7 days of the week.

Monday1 cup  ginger tea +  2 whole wheat low on oil khakra
Tuesday1 cup Green tea +  Steamed Corn (3tbsp)
Wednesday1 cup Green tea + bowl of Sprouts chat
Thursday1 glass Fresh Strawberry smoothie
FridayA glass of Buttermilk and 1 Khakra/khandvi
SaturdayA cup of fat-free, flavor free yogurt + 2 flax sesame ladoo
SundayA glass of whey protein shake + A small bowl of amaranth and raisin mix

Dinner meal plan 

Finally, the day comes to an end and we should be eating healthy before going to bed. A quick tip here would be to avoid your frequent trip towards your fridge to look for snacks, that can really hamper your diet to reduce belly fat.

Experts advise having lighter dinners like some vegetable salads or some healthy soup bowl for dinners.

Monday1 veg Uttapam + mint chutney (3 tsp) + green soup (1 bowl)
Tuesday1 Ragi Roti +  chole masala + Mixed vegetable  Salads (1 bowl)
Wednesday1 bajra roti + a small bowl of pepper dal curry/paneer gravy + mixed veg soup (1 bowl)
ThursdayPaneer Frankie + cucumber sprouts salads (1 bowl) Tomato soup (1 bowl)
Friday1 small bowl of Veg ragi semiya or ragi ball + A small cup of sambar + Mixed peppercorn salad (1 bowl)
Saturday1 palak wheat roti + usual curry + 1 bowl of Mixed veg salads
SundayBoiled or baked sweet potato + 2 pieces boiled fish/paneer tikka + lentil and tomato soup

 

Our Dietitian Recommended Diet Plan 

Diet plan for reducing belly fat
Diet plan for reducing belly fat

6 Foods to Reduce Belly Fat

Searching for tips to reduce Flat? We bring to you tips, diet plan as well as a list of foods to reduce belly fat. Eat proteins, sleep better and many more.

Now that you have the perfect diet plan to reduce belly fat, we bring to you the foods that you can include in the diet.

Apart from exercises, there are special foods that will help you reduce your belly size.

We have shortlisted them. Include them into your diet plan to reduce belly fat and fight that bulging tummy in a natural way

1. Avocado

Avocado contains a digestive enzyme called as lipase.

Avocado
Avocado

This enzyme breaks down the fat and helps to move food downwards from the stomach to intestines thus preventing accumulation of gases in your stomach.

2. Pineapple

It is rich in an enzyme known as bromelain which aids in the process of digestion thus preventing stomach gases. It makes your tummy flat and slim.

Also, a research published in Medical Science Monitor, 2005, studied the effect of pineapple juice consumption and its impact on the reduction of lipoproteins and increased metabolic rate. [4]

3. Yogurt

It is rich in good bacteria (probiotics) which aid in the process of digestion and also helps in the absorption of vitamins and minerals.

Greek yogurt
Yogurt

It has been proven that having yogurt decreases gases and other stomach related ailments. This helps to make your belly flat. [5]

4. Watermelon

It increases the frequency and volume of urine. As you urinate frequently, all the water and salts causing your stomach to swell are removed from the body.

So watermelon is an excellent remedy to flatten your stomach.

Watermelon
Watermelons 

According to study published in American Journal of Drug Delivery and Therapeutics, It is a proven fact that watermelon is an efficient diuretic, that helps in excreting extra water as urine and thus, also can help in preventing water retention. [6]

5. Peppermint tea

It eases bloating and aids in digestion. Peppermint tea does not make you feel heavy after having a meal. So have herbal tea after having your meals.

It is one of the best teas to flatten your stomach fast. [7]

6. Lemon Juice

Lime water aids in digestion, treats constipation and also removes excess water retained in your stomach.

Have lemon juice one hour before breakfast to reduce the swelling of the stomach and to stop bloating.

Lemon water for weight loss
Lemon Juice

Now that you know what foods to be included to target your belly fat, go and re-modify your diet.

7 Quick Tips to reduce belly fat

Before starting off with your strategy to lose the tummy weight, these are the tips that will help you maintain the right plan.

1. Eat More Protein 

Studies show, people, consuming good quality protein regularly, have lesser belly fat. Including protein in your diet is very easy. Gather different protein sources. [8]

Be it eggs, chicken, tofu etc. Make a list of your favorite proteinous foods and add them to your diet to reduce belly fat.

2. Have Small Meals 

Not just reducing belly fat, eating small meals help in overall weight loss too.

It accelerates the metabolic role by controlling overeating. This nowhere means you have to skip meals or starve. Eat timely but lower the quantities.

3. Eat more of Viscous Fiber

Viscous fibers are the soluble fibers that help in weight loss by keeping the stomach full for a long time. These fibers also help to reduce belly fat.

These viscous fibers form a gel-like substance in your body that has the ability to slow down the process of your stomach releasing the digested food into your gut.

Also, the fibers have the tendency of cholesterol absorption that contributes to reduced belly fat. [9]

These factors work great to reduce belly fat.

Tips to reduce belly fat

4. Reduce the Carbs intake 

Reducing the consumption of simple carbs can help weight loss as well as reducing that tummy fat.

However, don’t take this as a thumbs up for any zero carb diet.

You need carbs, in fact, the complex carbs come with numerous health benefits.

They are found in vegetables, fruits, whole grain bread, oatmeal, legumes, brown rice, and wheat pasta.

5. Don’t have any added Sugar

Aerated beverages, bakery items as well as many packaged foods, contain added sugar that is a contributor to your tummy fat. [10]

That is why limit your sugar intake as much as possible.

6. Go for Aerobic Exercises

Not just a diet plan to reduce belly fat is important, exercises play an important role as well.

You can follow aerobic exercises, that not only cut down the stubborn belly fat but also helps in building body stamina and boost the energy levels.

7. Take 8 Hrs of Beauty Sleep

If you want to reduce tummy fat, follow a proper sleep schedule.

Along with a diet plan to reduce belly fat, sleep is also very important. Studies have shown that fat accumulates around the waistline due to sleep irregularities. [11]

Little steps everytime can make a significant difference. With few tips included in daily life can ensure long, healthy way ahead.

Now that you know what foods to include in a diet to reduce belly fat and what are the exercises to follow, go try these and lose that belly fat in the most healthy way.

If you are interested in losing your weight then do not miss the first step towards the journey of weight loss program with Truweight and that’s nothing else but a free consultation.[12]

 

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93 Comments
  1. kimberly says

    hello, I loved the “7 Quick Tips to reduce belly fat”.

    Thank you 🙂

    1. Soma Raghavendra says

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  2. Marinalda says

    I love this article. It has a lot of valuable information that helps us feel like we’re queens.

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  3. Netra says

    Hi mehnaz, very good information.. And these 7 tips are great to follow https://truweight.in/blog/food/7-days-diet-plan-to-reduce-belly-fat.html#quick-tips-belly-fat

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  7. Jose says

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  9. Marcela says

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  10. Alexy Joncy says

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  11. James Edward says

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  14. Syed says

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  18. Umaji N. says

    The author has correctly pointed out the facts about the Viscous fibers. These are the fibers which make you feel like your stomach is full, which means no more binging on the unhealthy snacks which are not good if you are thinking about fat loss.Viscous fiber helps in the losing the belly fat ,so like author said add some fair amount of these fibers in the diet. I did the same thing and lost like 17 pounds in like 21 days .for whats worth this. plan helped me a lot not just losing fat but gaining the confidence. it is worth trying.

    1. Soma Raghavendra says

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  19. rotem says

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  23. Sameer says

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  26. Osakwe Chukwunyere says

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  27. Autumn says

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  32. Riya Camacho says

    Hi there! Thank you so much for sharing those tips through your article. I really hope it can help me to lose a little extra fat on my belly area. The thing is, I’ve been trying to lose my belly fat for a month now. But, sadly I see no difference yet. So I really hope your tips work for me as well. Anyways, since diet and fitness are not my forte, I would love to know your opinion on this article that I came across recently, https://greatbigminds.com/4-minutes-best-exercise-to-lose-belly-fat-you-can-do-at-home/
    Do you think these workouts can help me to lose my belly fat more?
    Hope to hear from you soon!

  33. Jessie jamu says

    Hi am 23yrs old..my weight is 52kg height is 5.3inch..but still I have belly fat.. what can I do.? Pls guide me

    1. somaraghavendra says

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  34. Nisha says

    I have bookmarked your website. Thanks for sharing such a great article. keep it up.

    1. shama says

      Hi Nisha, We hope you liked our 7 day diet plan article. Keep following our blog.

  35. Jenny Cole says

    I have tried this diet and its been effective so far. I will keep posted after a couple of weeks.

    1. shama says

      Hi jenny, With the right diet, we can reduce the belly fat easily. Do keep writing

  36. esther says

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    1. shama says

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  38. Nayni Arya says

    I want to lose belly fat only, need a proper diet plan for loosing belly fat in 1 month maximum.

    1. netravati says

      Thank you for your valuable feedback… more, you follow the 7 days diet plan to reduce belly fat..

  39. Casimira Folken says

    The Argument About Dieting The Birth of Dieting There’s something wrong with hurting yourself to attempt to shed weight fast. Without having exercises, it genuinely is hard to lose weight quickly. If you’re female and you would wish to effectively slim down, then you have to have a look at sources offering diet programs specially crafted for ladies. There isn’t anything wrong with wanting to drop weight and even in wanting to attain the ideal figure. You’re attempting to slim down, maybe for the third moment. In the majority of cases, following the Volumetrics diet will permit you to eat more and not less whilst you’re still easily slimming down. It is quite easy to lessen the weight of a person who has routine exercise and a suitable diet program. How to Get Started with Dieting? The smart strategy is to eat your normal quantity of food, and then just spend the rest home. In the Volumetric’s diet, there aren’t any banned foods, nor are foods broken into positive and negative foods. In the place of taking foods away, it’s possible to instead add much healthier foods in your daily diet. What You Need to Know About Dieting Know why you wish to do lose weight, and consider the reason at least one time each day, preferably several times. If you want to reduce your weight, you may choose to focus more on getting a great night’s sleep and not as much on what you’re eating. If you are attempting to slim down with intuitive eating, that’s known as a diet plan. To retain the health, it is necessary to minimize the over weight.

    1. netravati says

      Thank you for your valuable feedback.

  40. Anne says

    wonderful item, loved it. thanks to a sequence of training, today I am close to reach my ideal weight, with a lot of effort yes, but also with a support of this wonderful program that I found, if anyone is interested, it is not available to everyone.. nice article.. thanks..!

    1. netravati says

      Thank you for your valuable feedback.

  41. shubham says

    Great article.Very useful information. All these 7 Days Diet Plan & Effective Tips to Reduce Belly Fat Is Really Effective Tips. I love the concept and tips which you provided in your article. Belly fat is a big problem nowadays and the article describes it very well.
    I love this article!

    1. netravati says

      Thank you for your valuable feedback.

  42. GetSetGo Fitness says

    REducing tummy fat alone is sadly not possible. Like,how it is not possible to gain weight in one particular region of our body alone, it is not possible to lose weight from one part alone!!

    A structured diet and workout is what that will help you lose tummy fat.

    1. Mehnaz Farooque says

      Yes, a structured balanced diet is indeed the key to losing the overall weight. However, you can surely target the belly fat with right foods and exercises to speed up the process of reducing tummy fat. Thank you for writing to us. Do keep following our blog. 🙂

  43. Rian says

    Balance diet and right exercise is the best combination. Healthy lifestyle is the best for it. But to enhance that some people are having success losing belly fat with this.

    1. netravati says

      Thank you for writing to us. Keep following our blogs.

  44. dorothy says

    You have almost tried to cover all the factors which are necessary to lose stomach fat.Nice written article.

    1. Mehnaz Farooque says

      Thanks Dorothy for your feedback. 🙂

  45. RK says

    Good article I must say. If you are interested in loosing belly fat then follow this article steps, easily can reduce the belly fat.

    1. netravati says

      Thank you for your valuable feedback.

  46. darshan waghela says

    thanks for your suggestion and tips which is very effective for me

    1. netravati says

      Thank you for your valuable feedback.

  47. Saurabh verma says

    Nice article
    ThNx fir this with us

    1. netravati says

      Thank you for your feed back. Keep following our blog for more such articles.

  48. shaikh zaid hasan says

    i really like your blog especially the the way you gave day to day diet palin and for breakfast dinner even for lunch . you really have good command on what you are telling to people . from past few months i am also working on mw diet to reduce my fat and get six-pack abs and really get some good result .

    1. netravati says

      Thank you for your feedback. Keep following our blog for more such articles.