Introduction  

Reducing belly fat is something many people desire. It can be because of that shirt or dress that doesn’t fit or out of embarrassment of having a bulging tummy. But belly fat can pose more serious health risks like diabetes, obesity, and heart diseases.¹ Whatever the reason may be, reducing belly fat is becoming an important fitness goal for people.  

Belly fat is the accumulation of fats in the abdomen. It is also called visceral fat, which is more common in men. Doing exercise and following a healthy diet remains an effective and good way to control belly fat.¹ There are specific remedies that you can use at home to help you reduce belly fat and enjoy a healthier and fitter life.  

What Causes Belly Fat? 

The things that can cause fat accumulation in your body are: 

• Lack of physical exercise  
• Overuse of alcohol 
• Eating more than what is required² 

Some other factors can also lead to fat accumulation in the body: 

• Hypothyroidism (underactive thyroid gland)  
• Taking antidepressants, antipsychotics, or birth control pills  
• Pregnancy    
• Menopause  
• Stress  
• Disrupted sleep  
• Quitting smoking²    

Also Read: Natural Home Remedies for Fatty Liver

Cholesterol synthesis takes place during the night in our body. A calorie deficit diet and early dinner, usually before 7 pm, helps a lot in decreasing belly fat. Other measures like regular exercise and good rest are equally important.

Dr. Nikhil Yadav – MBBS MD, CCEBDM

Symptoms of Belly Fat: 

Symptoms of belly fat include:  

• Excessive fat accumulation in the belly  
• An increased waistline than before is also a good indicator of belly fat.^1,2  

Increased belly fat can lead to obesity in people. Obesity can increase the risk of other conditions like diabetes, heart diseases, stroke, high blood pressure, disease of   the gallbladder, stroke, arthritis, kidney disease, fatty liver disease, sleep apnea, cancer, and problems in pregnancy.^3,4    

Also Read: Natural Home Remedies for Stretch Marks

Home Remedies for Belly Fat: 

Gone are the days when people accepted belly fat as a regular change of ageing. Instead, people are becoming more aware and want to have a healthy body. Here are some home remedies that might help to lose belly fat.  

1. Chilli Pepper:  

Intake of capsicum or chilli pepper may be related to the reduction of accumulated fat in the body. Also, capsicum might be valuable to promote the use of fat collected in the body.⁵ You can put capsicum in your foods and vegetable dishes to help in reducing fat in the belly.  

2. Ginger:    

Ginger may offer many health benefits for people wanting to reduce belly fat. Taking ginger is associated with enhanced fat metabolism in the body. Ginger could also facilitate the usage of fat in the body. Taking ginger also helps reduce fat storage in the body, causing an overall reduction in body weight.⁵  

3. Turmeric:  

Turmeric has many health advantages. Turmeric may reduce the fat deposit in the body. It could help reduce body fat and body weight as per animal studies.⁵ You can mix some turmeric in a glass of warm water and take it every morning to reduce belly fat. 

4. Cumin:    

Cumin or jeera is a common seed used as a spice in many Indian households. Cumin has many health benefits and is often used for dealing with diarrhoea and other stomach diseases. In addition, intake of cumin may help enhance fat breakdown in the body and reduce the appetite.⁶ These benefits of cumin might help you reduce belly fat and attain a healthy weight yourself. You can put cumin in various foods, dishes and salads.  

Belly fat, commonly known as visceral fat, is an early indicator of heart disease, stroke, diabetes and premature death. Getting it thoroughly checked by a physician is of utmost importance to prevent long-term complications.

Dr Ashish Bajaj – M.B.B.S, M.D. in Clinical Pharmacology and Toxicology

5. Lemon:    

Lemon is valuable for health in preventing lifestyle-related illnesses. For example, lemon helps promote fat metabolism and reduce body weight and fat accumulation.⁷ Lemon might help reduce the accumulation of belly fat. Add some lemon juice to a glass of warm water and drink it in the morning on an empty stomach.  

Also Read: How Does Fat Leave the Body? Unraveling the Science of Weight Loss

6. Green Tea:    

Green tea is a popular beverage used to maintain health and is helpful in preventing numerous diseases. Green tea intake could reduce fat accumulation, as per several animal studies. Other benefits like reduction in body weight and fatty tissues have also been observed.⁸ Brew a cup of green tea and drink it every morning to help reduce belly fat and manage weight.  

7. Exercise:  

Doing a moderate amount of physical exercise may help combat belly fat. You can start by doing 30 minutes of exercise each day to help manage belly fat and reduce weight. You can slowly increase your exercise duration. Exercising with weights (strength training) is an effective way to manage belly fat. Another effective exercise is sit-ups (spot exercise).¹  

8. Healthy Diet:  

Diet is an important factor governing the accumulation of fat in the body. What you eat and the portion size matter, and you should pay close attention to it. Make vegetables, fruit, and wholegrain a part of your everyday diet. Avoid simple carbohydrates like white bread, sugary drinks, and refined grains.¹ Here are some good eating habits that you can follow for a healthy living:  

• Make sure your diet contains enough vitamins and minerals for healthy living.  
• Avoid going on extreme diets (less than 1100 calories a day), as it’s not safe, and there is no evidence to support that it works.  
• Learn about other ways to manage stress besides frequent snacking, such as meditation or yoga.  
• Make healthy food choices at home as well as in restaurants. 
• Choose healthier snacking options.  
• Read the nutrition labels at the back when you shop for groceries.²  

Making suitable diet changes and changing eating habits is an effective way to reduce belly fat.  

Though there are studies that show the benefits of the given herbs and home remedies for dealing with belly fat, these are insufficient. There is a need for further studies to establish the true extent of the benefits of these herbs and home remedies on human health. Thus, these should be taken with caution and never as a substitute for medical treatment.  

Also Read: Effective Home Remedies for Anti-Ageing

Trans fats found in cakes, biscuits, hard margarines, takeaways, pastries, pies and fried foods are super inflammatory and also create insulin resistance in the body, which is how belly fat accumulates easily. It is better to stay clear of these foods.

Dr. M.G. Kartheeka – MBBS, MD(Pediatrics)

Also Read: Food For Upset Stomach: A Research-Based Guide To Soothing Foods

When to Seek Medical Help? 

The proportion of fat in the body tends to fluctuate throughout life. People usually accept these changes as regular changes of ageing. However, people are also becoming more aware of the health risks associated with body fat.¹  

You can contact your doctor and seek medical help:  

• If you want to reduce belly fat and reduce the chances of health risks 
• If your belly fat is interfering with your daily activities  
• If the belly fat is causing any psychological distress 

You must not rely on home remedies alone for the management of belly fat. You should consult a qualified doctor for advice if the symptoms don’t improve. 

Also Read: Diverticulitis Diet: Foods to Avoid for a Healthy Gut

Conclusion  

Fat accumulation in the belly can make people embarrassed and increase the risk of many adverse health conditions like diabetes and obesity. Because of these reasons, people want to reduce their belly fat. Lack of physical exercise and overeating are some of the reasons for increased belly fat. Some practical ways you can burn belly fat is by following a healthy diet and regular exercise. Also, herbs like ginger, lemon, cumin, green tea, and chilli pepper might help you reduce the fat content in your body.  

You can also consult your doctor if the home remedies are not working out and the fat accumulation affects your health. Reach out to your doctor and get the necessary health advice.  

Frequently Asked Questions   

References: 

1. Harvard Health. Abdominal fat and what to do about it [Internet]. [cited 2022 Jun 8]. Available from: https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it 

2. Penn Medicine. Obesity – Symptoms and Causes [Internet]. [cited 2022 Jun 8]. Available from: https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/obesity 

3. healthdirect. Obesity – signs, symptoms, causes and complications [Internet]. [cited 2022 Jun 8]. Available from: https://www.healthdirect.gov.au/obesity 

4. NIDDK. Health Risks of Overweight & Obesity [Internet]. [cited 2022 Jun 8]. Available from: https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks 

5. Jiang TA. Health Benefits of Culinary Herbs and Spices. Journal of AOAC INTERNATIONAL [Internet]. 2019 Mar 1 [cited 2022 Jun 8];102(2):395–411. Available from: https://academic.oup.com/jaoac/article/102/2/395/5658185 

6. Taghizadeh M, Memarzadeh MR, Abedi F, Sharifi N, Karamali F, Kashan ZF, et al. The Effect of Cumin cyminum L. Plus Lime Administration on Weight Loss and Metabolic Status in Overweight Subjects: A Randomized Double-Blind Placebo-Controlled Clinical Trial. Iranian Red Crescent Medical Journal [Internet]. 2016 Aug 1 [cited 2022 Jun 8];18(8):34212. Available from: https://pubmed.ncbi.nlm.nih.gov/27781121/ 

7. Fukuchi Y, Hiramitsu M, Okada M, Hayashi S, Nabeno Y, Osawa T, et al. Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in β-Oxidation in Mouse White Adipose Tissue. Journal of Clinical Biochemistry and Nutrition [Internet]. 2008 [cited 2022 Jun 8];43(3):201. Available from: https://pubmed.ncbi.nlm.nih.gov/19015756/ 

8. Sae-Tan S, Grove KA, Lambert JD. Weight control and prevention of metabolic syndrome by green tea. Pharmacological Research. 2011 Aug 1;64(2):146–54. Available from: https://www.sciencedirect.com/science/article/abs/pii/S1043661810002380 

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