As January comes to a close, some have already seen their New Year’s resolutions falter, slipping back into old habits. But BBC Food has come forward with some inspiration, sharing the precise dietary regime that could see you shed an entire inch of belly fat in just four weeks.
The diet, backed by Dr Saleyha Ahsan, is designed not only for weight loss but also to foster long-lasting healthy eating patterns. A statement reads: “Belly fat could be a sign that your health is at risk, with Type-2 diabetes and heart disease among the associated dangers. I carried out an experiment with the Trust Me, I’m a Doctor team and a group of volunteers. We found that diet, rather than exercise, is the best way to rein in the belly.”
The BBC has introduced an online tool that helps calculate your daily calorie needs to maintain weight, suggesting a reduction of 500 calories daily to begin seeing a drop in weight and a loss of belly fat. “Using our calculator below, you can work out how many calories you can consume to try to lose an inch in four weeks*. It tells you how many calories you need each day to maintain your weight, and you should reduce that figure by 500 calories to start reducing your weight and belly fat quite quickly.”
The results from the volunteers indicated that with every 4lb (1.81kg) lost, approximately one inch was reduced from the waistline, pointing towards the possibility of slimming down by an inch after four weeks. Moreover, the statement continued, adding a note from dieticians: “Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days (expect some variation from person to person).”
Participants were advised to gauge their food portions using their hand size, as opposed to weighing ingredients, for simplified meal preparation.
Their daily intake consisted of:
- Three fist-sized servings of carbs
- Two palm-sized servings of lean protein
- Two cupped handfuls of vegetables or salad
- Two fist-sized servings of fruit
- Two servings of fat or oil covering the tip of your thumb
In addition to this, they were permitted to have 200ml of milk, or two 125g servings of natural or low-calorie yoghurt. This approach resulted in a calorie deficit, enabling them to gradually reduce weight in a healthy manner. Commenting on the discussion, one Reddit user shared: “Diet is by far the most important part. You can’t out exercise a bad diet.”
Another added their perspective: “Fewer carbs, less alcohol, no sweets. Most guys with big guts have beer/bread bellies. You need to eat less in general, but it surprisingly easy to do so when you cut carbs and sugar.” Further input came from a third Reddit user who recommended: “Eat fruits, veggies, beans, grains, nuts and seeds. Whole plant foods have all the nutrients our bodies need.”
Dr Ahsan cautions against following this weight-loss regimen if you are underweight or have issues related to eating disorders. In those cases, consultation with a medical practitioner is essential regarding your diet and exercise habits. One should also seek medical advice prior to making any significant diet alterations.