Fitness coach Shares 10 Rules to Melt Belly Fat & Get Lean by New Year
New Delhi: A fitness coach is urging individuals, particularly those in their 40s, to ditch restrictive dieting and embrace a holistic approach to fat loss, sharing 10 actionable rules for achieving a leaner physique by the New Year. Dan, the coach behind the viral advice, emphasizes lasting lifestyle changes over swift fixes.
According to Dan,the key to shedding belly fat lies in a combination of dietary adjustments,exercise,and stress management. His recommendations, gaining traction on social media, include:
- Don’t Cut Carbs: Instead, view “carbs as energy tools,” utilizing them to support an active lifestyle.
- Follow the Lean Body Water System: Prioritize hydration by drinking water upon waking, before and after meals (but not during), and substituting snacks with water.
- Eat a Protein-rich, Nutrient-Dense Diet: Aim for 0.8-1 gram of protein per pound of body weight, and focus on consuming 90% whole, unprocessed foods.
- Build Muscle in the Gym: Prioritize weight training, as it builds muscle, boosts metabolism, and burns fat even at rest - burning more calories than cardio alone.
- Manage Stress: Combat high cortisol levels – which drive appetite and belly fat storage – through activities like walking, mindfulness, or spending time in nature.
- Prioritise Quality Sleep: aim for adequate sleep, as less than 5.5 hours nightly can lead to consuming 385+ extra calories daily.
- Do Sprints or HIIT Once a Week: Incorporate sprinting and high-intensity interval training (HIIT) to fire up metabolism and boost fat burning.
- Avoid Trans Fats: Eliminate trans fats, often found in margarine, chips, and fried foods, as they fuel inflammation and belly fat gain.
- Walk Like Your Life Depends on It: Engage in brisk walking to burn calories, improve insulin sensitivity, lower stress, and promote steady fat loss.
- Stay Consistent: “Having too much belly fat is ugly, messes with our hormones, shrinks the brain, and can lead to decreased lifespan. Follow these 10 rules and watch that belly fat disappear,” Dan concludes.
The advice, originally shared on social media, has been widely circulated. Hindustan Times notes it has not independently verified the claims and does not endorse them. Readers are advised that this information is for informational purposes only and shoudl not be considered a substitute for professional medical advice.
