• Dr. Sudhanshu Rai, a metabolic doctor, suggests a 7-day routine to reduce belly fat by resetting the body's natural rhythm, emphasizing consistent changes in daily habits over extreme diets or intense workouts.
• The routine highlights the importance of reducing added sugar intake, with the World Health Organization recommending keeping 'free sugars' below 10% of daily calories to aid weight loss and prevent related diseases.
• The plan also focuses on avoiding late-night eating, as studies show that eating later increases hunger, reduces calorie burning, and promotes fat storage, while incorporating cumin and ajwain for digestion and potential weight management benefits.
• The routine emphasizes the importance of protein intake in the morning, aiming for 25–35g by mid-morning, and incorporating regular walking, with 30 minutes a day, for weight and BMI reduction.
• Additional recommendations include getting 7–9 hours of sleep, finishing dinner 2–3 hours before bed to avoid late-night snacking, and incorporating mindful pauses to sync lifestyle with the body's natural rhythm for sustainable weight loss.