Gastro-specialist Dr Pal reveals 3 simple steps to lose stubborn belly fat at home

Belly fat can be stubborn, frustrating, and often feels impossible to tackle—but it doesn’t have to involve crazy diets or exhausting workouts. Dr Pal, a gastro-specialist, shared an easy, practical approach on Instagram for anyone looking to shed those extra inches at home. The key? Small, repeatable habits that stack up over time, combined with smart calorie management and a focus on protein to boost fat loss and muscle building.

Calculating BMR
The first step is understanding your body’s energy needs. Calculating your Basal Metabolic Rate (BMR) helps you know how many calories you burn daily. By eating around 200 calories less than your BMR, you can kickstart fat loss without starving yourself. Free apps can make tracking easy.

Protein
Next, Dr Pal emphasises protein over everything. About 30-35% of your daily calories should come from protein, keeping you full longer while helping to build muscle. And more muscle means faster fat burn. According to Healthline, whole eggs are an excellent source of easily absorbable protein, healthy fats, vitamins, minerals, and antioxidants, while egg whites provide mostly protein. Almonds and pumpkin seeds are rich in plant-based protein, fiber, and essential minerals like magnesium, zinc, and iron. Chicken breast and fish offer high-quality protein plus B vitamins and minerals like selenium and zinc. Cottage cheese and Greek yogurt are protein-packed dairy options, and lentils and quinoa provide plant-based protein, fiber, and a variety of nutrients, with quinoa being a complete protein source.


Macro-split

Finally, a simple macro split helps keep your nutrition on track: 30-35% protein, 40% carbs, and 25-30% fat. Tracking your meals ensures you stay close to these numbers. Remember, fat loss isn’t about perfect weeks—it’s about consistency, small changes, and making healthy habits stick.

How can macro-nutrients affect weight loss?
According to Healthline, a well-balanced diet that includes all three macronutrients—protein, fats, and carbohydrates—is key to supporting weight loss and overall health. Protein helps build, maintain, and repair muscles. It also promotes fullness, boosts metabolic rate, and supports fat-free muscle mass.

Healthy fats are essential for nutrient absorption and overall body function. Monounsaturated fats, found in foods like eggs, avocado, olive oil, and nuts, may help control appetite and promote weight loss. Polyunsaturated fats, including omega-3 fatty acids in fish such as salmon and sardines, support muscle retention and fat metabolism. Unhealthy fats, like trans fats and certain saturated fats found in fried or ultra-processed foods, are linked to weight gain and cardiovascular risks.

Carbohydrates are also important, but refined carbs can contribute to weight gain and increased hunger by raising insulin levels. Choosing whole-food sources like vegetables, fruits, legumes, and whole grains instead helps maintain energy, keeps you fuller longer, and supports weight management.