🔥 3-Step Tummy Fat Loss Plan

✅ 1. Fat Loss Diet (Most Important - 70%)

Aap kitna bhi workout kar lo, agar diet thik nahi hai to belly fat nahi jata.

Follow this:

🕘 Morning (Empty Stomach):

• Warm water + lemon + 1 tsp honey (optional)

• OR Jeera water / Ajwain water / Green tea

🍽️ Breakfast (8–9 am):

• Oats or poha with vegetables

• 1 boiled egg or paneer toast

• • 5 soaked almonds, 2 walnuts

🥗 Lunch (1–2 pm):

• 1 roti (multigrain) + sabzi + salad

• OR brown rice + dal + cucumber

• • 1 tsp ghee is okay

☕ Evening (5–6 pm):

• Green tea + roasted chana / makhana

• OR 1 boiled egg / sprouts

🍽️ Dinner (7–8 pm):

• Veg soup + sautéed paneer/chicken

• OR moong dal chilla + salad

💧 Water: 3–4 litres per day
🚫 Avoid: Sugar, white bread, sweets, fried, cold drinks

✅ 2. Tummy Fat Loss Workout (30%)

Daily 10–20 min target:

(Subah ya shaam ko khali pet ya cardio ke baad karein)

🧠 Tummy Fat Burn Circuit – Repeat 3 Rounds:

1. Jumping Jacks – 30 sec

2. Mountain Climbers – 30 sec

3. High Knees – 30 sec

4. Plank – 30 sec

5. Crunches – 20 reps

6. Leg Raises – 15 reps

7. Russian Twists – 20 reps

8. Bicycle Crunch – 20 reps

9. Plank Hold – 1 min (end)

🟡 Weekly 5 din ye workout karein

✅ 3. Lifestyle Fix (Supportive)

• Sleep: 7–8 hours daily

• No late-night eating (after 9pm)

• Walk 5–10 min after every meal

• Avoid stress (cortisol se belly fat badhta hai)

🎯 Result Timeline:

• Agar aap 3–4 weeks regular diet + workout follow karte ho
  to belly fat visibly kam hone lagega.