30 Day Fitness Challenge: Do's And Don't For Losing Belly Fat In Summers

Losing belly fat can be challenging, especially during the summer. The hot weather impacts energy levels, hydration, and workout intensity, making it crucial to adopt the right fitness strategies. According to the World Health Organisation (WHO) and the Centres for Disease Control and Prevention (CDC), a combination of a balanced diet, hydration, regular exercise, and mindful lifestyle habits is key to sustainable fat loss. This 30 day fitness challenge is designed to help you shed belly fat while staying healthy in the summer. Let's explore the do's and don'ts for losing belly fat in summers.

How to lose belly fat effectively in summer

Burning belly fat requires a combination of exercise, proper nutrition, and hydration. Research from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggests that targeted lifestyle changes can significantly reduce visceral fat. Here are the key do's and don'ts for effective belly fat loss this summer.

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Do's for losing belly fat

1. Stay hydrated

Drinking plenty of water boosts metabolism and prevents dehydration. The National Academies of Sciences recommends at least 3.7 litres of fluids per day for men and 2.7 litres for women.

2. Eat high-fibre and protein-rich foods

Fibre aids digestion, and protein helps build muscle. The American Heart Association (AHA) advises consuming whole grains, lentils, and lean protein for fat loss.

3. Exercise regularly

Incorporate strength training and cardio exercises. The CDC recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of intense workouts per week.

4. Prioritise sleep

Poor sleep increases cortisol levels, leading to fat accumulation. The National Sleep Foundation advises 7-9 hours of sleep for optimal weight management.

5. Consume cooling foods

Summer-friendly foods like cucumber, watermelon, and yoghurt aid digestion and prevent bloating, supporting belly fat loss.

Don'ts for losing belly fat

1. Avoid sugary drinks

Sugary sodas and packaged juices contribute to belly fat. The WHO suggests limiting added sugar intake to less than 10% of daily calories.

2. Don't skip meals

Skipping meals slows metabolism and leads to unhealthy cravings. Nutrition experts from Harvard Medical School stress the importance of regular, balanced meals.

3. Say no to excessive alcohol

Alcohol increases fat storage, especially around the abdomen. The CDC recommends limiting alcohol intake to one drink per day for women and two for men.

4. Avoid processed and fried foods

Junk food leads to fat accumulation. The American Journal of Clinical Nutrition highlights the risks of trans fats and processed snacks in weight gain.

5. Don't overdo high-intensity workouts

Excessive exercise in the heat can lead to dehydration and fatigue. The American College of Sports Medicine (ACSM) advises adjusting workout intensity according to the weather.

Losing belly fat in the summer requires a balanced approach; staying hydrated, eating nutritious foods, exercising effectively, and maintaining good sleep habits. Avoiding sugary drinks, processed foods, and extreme workouts is equally important. By following these do's and don'ts, you can achieve a healthier, fitter body in 30 days while ensuring long-term well-being.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.