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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 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?

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Know how Healthy you eat

7 Days Diet Plan to Reduce Belly Fat

A healthy diet plan is not only necessary to attain attractive physique, but also necessary for the sustainability of a 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 

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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.

Monday2 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

Mistakes you might be made by following a DIY weight loss diet


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

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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

It contains a digestive enzyme called lipase.


This enzyme breaks down the fat and helps to move food downwards from the stomach to intestines thus preventing the 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, 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

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.


According to a 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.

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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 every time 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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