Belly fat is one of the most stubborn areas to lose — and for many in Chennai living busy lives, it can feel impossible. But with the right diet and gym plan, you can start seeing real results in just weeks.
At Gym IT in Saidapet, we help people transform their bodies with science-backed fitness and nutrition. Ready to lose that belly and feel confident again? Let’s dive in.
Diet Plan to Burn Belly Fat (80% of Results Come From This!)
1. Eat in a Calorie Deficit – But Don’t Starve
- Track calories using apps like MyFitnessPal.
- Reduce junk, sugary drinks, white rice, fried snacks.
2. High Protein = More Fat Burn
- Add 1g protein per kg of your weight.
- South Indian-friendly proteins: Eggs, paneer, lentils, grilled chicken, sprouts.
3. Healthy Fats & Fiber Keep You Full
- Include ghee in small amounts, nuts, seeds, green vegetables.
4. Meal Timing Matters
- Early dinner (before 8 PM), no snacking post-dinner.
5. Stay Hydrated
- 2.5–3L water daily flushes toxins and aids fat burn.
Gym Routine to Target Belly Fat
Step 1: Start with Full Body Strength Training (3x/week)
- Compound movements: Squats, Deadlifts, Bench Press.
- Boosts metabolism and muscle mass = burns fat 24/7.
Step 2: Add High-Intensity Cardio (2–3x/week)
- Treadmill intervals: 30s sprint + 1 min walk (repeat 10x).
- Stationary bike, jump rope, battle ropes.
Step 3: Core Workouts to Sculpt Abs (3x/week)
- Plank (3 sets of 30–60s)
- Hanging leg raises
- Bicycle crunches
Pro Tip: 45–60 mins/day is all you need with consistency.
Section 3: Weekly Belly Fat Loss Plan
| Day | Workout | Notes |
|---|---|---|
| Mon | Strength Training + Core | Upper + lower body |
| Tue | HIIT Cardio | 20–25 mins |
| Wed | Rest or Yoga | Recovery day |
| Thu | Strength Training + Core | Focus on form |
| Fri | Cardio + Abs | Keep it intense |
| Sat | Full Body Workout | Circuits or classes |
| Sun | Rest or Walk | Light movement |
Section 4: Bonus Tips to Boost Results
- Sleep 7–8 hrs/night – cortisol (stress hormone) stores belly fat.
- Cut alcohol and sugar as much as possible.
- Track progress every 2 weeks, not daily.
Conclusion: Start Your Belly Fat Transformation Today!
Losing belly fat takes the right plan – not crash diets or overtraining. With the right diet, expert gym routine, and support, you can flatten your tummy and feel your best.
Join Gym IT, Saidapet:
- Expert trainers for fat loss programs
- Customized diet plans
- Monthly progress tracking
- Women-friendly, beginner-friendly environment
