Shedding that often seems like the ultimate challenge. You may be spending hours performing cardio, skipping meals in the hopes that it will yield results, or eating “clean” from Monday to Thursday and then puzzling over why the scale won’t budge. If this sounds familiar, know you’re not alone.
Fitness trainer and nutritionist Vimal Rajput recently took to Instagram to explainwomen make when attempting to shed lower belly fat. And believe us—these are way more prevalent than you’d imagine.
In her recent reel, Vimal mentioned, “Here’s what I see women constantly doing in hopes of losing lower belly fat.” She wasn’t pulling any punches—and her list is an eye-opener.
Let’s dive deep into what women should stop doing right now if they’re serious about especially around the and .
Skipping meals, particularly breakfast, can do more harm than good. While it might seem like an easy way to cut calories, it slows down your metabolism and can lead to binge eating later in the day. Breakfast kickstarts your system and helps you stay energized and focused.
Many women believe endless hours on the treadmill will melt the fat away. But Vimal points out, “Neglecting strength training is truly what holds most women back.” Building muscle increases your metabolism and helps your body burn fat more efficiently, even while you rest.
Do you know how much protein you’re eating? Most women either don’t track their intake or rely too heavily on processed protein bars or powders. Vimal suggests aiming for at least 100 grams of protein a day from real food sources to support muscle growth and fat loss.
Also, blindly eating without awareness of your daily calorie intake can sabotage your goals. You may be overeating without realizing it—even with healthy foods.
Having a glass—or three—of wine might feel like a reward after a long day, but it could be stalling your fat loss. Alcohol disrupts sleep, and poor sleep impacts hormones related to hunger and fat storage. Plus, it adds empty calories that often go unnoticed.
Eating clean during the week and indulging heavily on weekends is a common cycle. But fat loss requires consistency. Vimal emphasizes, “We can’t be dieting during the week and living for the weekend.” One or two off-track days can undo a week of progress.
If your plate rarely sees fresh fruits or colorful veggies, it’s time to change that. These are packed with fiber, essential vitamins, and help keep you full longer—all of which aid in fat loss and gut health.
Stress affects everything—from your hormones to your sleep to your eating habits. Constantly saying yes when you should say no, overcommitting, and not carving out time to decompress adds up. Cortisol, the stress hormone, is known to promote fat storage—especially in the belly area.
Sleep is often overlooked in fitness journeys. Less than 7 hours of sleep disrupts your body’s ability to regulate hunger hormones, reduces recovery, and increases cravings the next day. Prioritizing quality sleep is essential if you’re serious about your health.
You don’t have to run marathons, but staying active throughout the day matters. Walking less than 5,000 steps a day and sitting for hours slows down your metabolism. Incorporating light daily movement, like walking, stretching, or taking the stairs, can make a big difference over time.
Vimal offers a straightforward solution:
→ Be in a calorie deficit
→ Prioritize real food
→ Lift weights at least 2-3 times a week
→ Get 100g of protein daily
→ Stay consistent, not perfect
She also reminds her followers that spot reduction is a myth. You can’t choose where fat melts off first—but you can create a sustainable routine that allows your body to shed overall fat, including from the lower belly, with time.
“Winging it with your nutrition will have you constantly frustrated and never seeing results,” she says.
If you’re tired of doing “all the right things” and not seeing results, it may be time to rethink your approach. Losing fat—especially from stubborn areas like the lower belly—requires a holistic strategy. That means eating well, training smart, managing stress, and sleeping enough. The magic is in the consistency, not perfection.
So next time you’re tempted to skip a meal, overdo the cardio, or say yes when you’re overwhelmed, think about your long-term goals—and start making choices that support your health in every way.
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