Fitness trainer Davy Cheida shares a comprehensive 7-step strategy on Instagram to get rid of stubborn belly fat (or love handles) over a period of three months. According to what was published on "Al Arabiya Net" from the Times of India, the plan includes dietary adjustments, daily physical activity, quality sleep, and protein intake to improve overall health and fitness.
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Cheida explains that within 90 days, individuals will notice significant changes in their energy levels, increased strength, improved cardiovascular health, enhanced self-confidence, and a positive transformation in behavior and lifestyle. Here are the seven steps to get rid of stubborn belly fat:
Eliminate Unhealthy Foods: The first step is to use common sense to eliminate unhealthy foods from your diet. This includes stopping the consumption of fast food, processed snacks such as chips, sausages, sweets, sugary desserts, and cigarettes.
Track Your Meals: The second step is to track your food intake carefully. Cheida recommends using a scale to monitor your body weight and calorie-tracking apps to better understand portion sizes and calorie counts.
Eat Nutrient-Rich Meals: The third part focuses on consuming foods that are rich in nutrients. The plan emphasizes protein-rich foods like chicken, eggs, shrimp, fish, cheese, and dairy products, alongside fiber-rich foods such as legumes, vegetables, fruits, and whole grains. Healthy fats from nuts, seeds, ghee, and oils are also encouraged.
Increase Protein Intake: Cheida has set specific protein intake goals for both men and women. Men should consume 1.5-2 grams of protein per kilogram of body weight daily, while women should aim for 1-1.5 grams of protein per kilogram of body weight daily.
Daily Physical Activity: The program focuses on increasing daily physical activity through simple activities. These include walking for 10 minutes after meals, taking the stairs instead of elevators, and combining strength training and cardio exercises. The approach promotes sustainable, easy-to-follow exercises over complex routines.
Follow the 7:1 Rule: Cheida’s "7:1" rule outlines daily guidelines: exercise 7 days a week, walk 6,000 steps daily, maintain regular sleep patterns for 5 days a week, limit rich meals to 4 times a month, eat 3 protein-rich meals, and consume 2 servings of vegetables and 1 serving of fruits daily.
Quality Sleep: The plan emphasizes the importance of quality sleep. Recommendations include monitoring sunrise and sunset, avoiding electronics before bedtime, reducing caffeine intake in the afternoon, taking a hot shower in the evening, avoiding late heavy meals, and maintaining the optimal room temperature.
By following these steps, significant improvements in overall health can be achieved, and stubborn belly fat can gradually be eliminated in a healthy and sustainable way.
