A flat stomach is more than just looking good in your favourite summer dress—it's about improving your overall well-being and longevity. Too much belly fat, particularly visceral fat tucked away deep within the abdominal cavity, has been connected with some serious health concerns like heart disease, diabetes, and even cancer. Shedding this fat not only improves your appearance but also optimizes blood vessel function and sleep quality.

Most folks think that spot reduction of fat is achievable, but spot reduction is more of a myth. Nevertheless, through adopting strategic lifestyle modifications, you can lose fat around the waist as part of the broader weight loss process. My strategy revolves around easy but effective modifications to my everyday habits, which burn calories, boost metabolism, and control fat storage. My plan to lose belly fat in time for summer is explained below.

In a recent viral video, Weight Loss specialist Ann-Maria discusses 10 things she would do to shed that stubborn belly fat in 3 months before summer to get into that swimwear or your go-to summer dress.

10 Things To Do To Lose Weight in 3 Months

1. Prioritizing Protein at Breakfast for Sustained Fullness

Beginning the day with a protein-based breakfast is among the most effective methods to suppress cravings. Protein balances hunger hormones, lowers ghrelin (the hunger hormone), and keeps the individual full for an extended period. A high-protein breakfast has been proven in research to decrease total calorie consumption during the day. I intend to add eggs, Greek yogurt, and lean proteins to my breakfast foods to provide endurance and reduce the need for snacking.

2. Walking Right After Meals to Aid Digestion and Burn Fat

One of the easiest but most potent means of controlling belly fat is to go for a short walk after eating. Even five minutes of activity will help digest food, stabilize blood sugar, and suppress insulin surges that contribute to fat deposition. Studies have shown that walks after meals have a profound impact on lowering blood sugar, protecting against abdominal fat buildup in the long run.

3. Sleeping in a Cold Room to Increase Calorie Burn

Temperature is important for metabolism. Sleeping in a cool room stimulates the body to make brown fat—a form of fat that burns calories to produce heat. In a study in the journal Diabetes, researchers found that people who slept in a 66-degree room burned more calories and accumulated less belly fat than people in warmer rooms. Lowering my thermostat at night will help me achieve optimal fat-burning effects while sleeping.

4. Consuming Turmeric Ginger Tea for Natural Bloating Relief

Turmeric and ginger are well-known for their anti-inflammatory properties. A daily cup of turmeric ginger tea can aid digestion, reduce bloating, and support overall gut health. Curcumin, the active compound in turmeric, has been shown to regulate fat metabolism and prevent the accumulation of visceral fat. I’ll incorporate this natural remedy into my routine to keep my stomach feeling light and healthy.

5. Eliminating ‘Healthy’ Snacks That Secretly Add Calories

Most so-called "healthy" snacks, like granola bars and nuts, are potential calorie bombs. While nuts are highly nutritious, they are also dense in calories and easy to overeat. Rather than snacking blindly, I will pay attention to whole foods with high satiety levels, such as boiled eggs, cucumber slices, or a few berries, that offer nutrition with minimal calories.

6. Chewing Slower to Minimize Air Intake and Overeating

Rushing through meals can cause bloating and more calorie intake. When I eat slowly, I allow my body to register fullness, so I am less likely to overeat. Research indicates that eating mindfully results in reduced food intake and improved digestion. By simply chewing my food more slowly, I can decrease air consumption, reduce bloating, and savor my meals more consciously.

7. Standing Up 30 Minutes to Fight Sedentary Fat Gain

Sitting for extended periods of time accelerates a slowing metabolism and promotes fat storage, especially around the abdominal area. To avoid this, I will put a timer on to remind myself to stand up and stretch 30 minutes at a time. Even minor movement, like stretching or walking around the office, can combat insulin resistance and over-fat buildup.

8. Stopping at 80% Full to Train My Stomach to Need Less Food

Stuffed is not satisfied, and overeating causes the stomach to stretch, which makes it more difficult to manage portion sizes. Stopping at 80% full will help my body figure out the satiety signals without uncomfortable fullness. Food with a high satiety index—like lean protein, satiating vegetables, and whole grains—will satisfy me with smaller portions.

9. Seasoning Meals for Enhanced Metabolism

Cayenne pepper and cinnamon have also been found to enhance metabolic rate and contribute to fat loss. Capsaicin, the active ingredient in chili peppers, possesses thermogenic powers that enable the body to expel more calories. Incorporating these into meals will add taste without compromising a bit on fat-loss efforts.

10. Stress Management to Avoid Belly Fat Due to Cortisol

Chronic stress raises cortisol levels, which cause the body to store fat around the belly. Meditation, deep breathing, and yoga can lower cortisol and avoid weight gain. I will add mindfulness exercises to my daily life to keep hormones balanced and reduce belly fat naturally.

As soon as we heat peak summer heat in India, the only thig most people look forward to are the monsoon rains. Even with untimely mid-summer rains, people breathe a sigh of relief, even if it is momentary. With the transition of summer to monsoon, people find themselves feeling relieved that their risk of heat-related issues are lesser. However, it is still a looming issue, nonetheless.

A 2024 study published in the Advancing Earth and Space Sciences, points out the increasing danger of moist heat in India, especially during monsoon breaks. It finds that the periods of dry weather during monsoon season are becoming more frequent and is exposing hundreds of millions of people to life-threatening conditions.

The report points to global warming and specific weather patterns as the main causes, which in turn are projected to have serious consequences for public health and the economy.

What is Moist Heat and Why is it a Problem?

Moist heat is a combination of high temperature and high humidity. It's especially dangerous because the high humidity prevents sweat from evaporating, which is how our bodies cool down.

The report uses the Wet-Bulb Globe Temperature (WBGT) to measure this risk. A WBGT of over 31°C is considered hazardous for physical work. This is a critical point where people working outside can suffer from heat exhaustion, heatstroke, and other life-threatening conditions.

How is Heat In Monsoon An Issue

The study's most significant finding is that monsoon breaks, which are short periods without rain during the monsoon season, are surprisingly dangerous. While we often think of the monsoon as a time of cooling rain, these breaks create conditions of extreme moist heat. The report shows that monsoon breaks are a far greater threat than the hot summer months.

Widespread Danger:Between 1951 and 2020, monsoon breaks led to an increase in the area of India exposed to dangerous WBGT levels. This affected at least 670 million people.

Greater Risk Than Other Seasons: The risk of extreme moist heat during monsoon breaks is substantially higher than during other times of the year.

What Is The Reason Behind Heat In Monsoon?

The research points to two main factors behind the rise in extreme moist heat during monsoon breaks:

Global Warming

The study found a strong link between rising global temperatures and the increase in moist heat extremes in India. This suggests that global warming is making these events more frequent and intense.

Monsoon Weather Patterns

Specific weather patterns during monsoon breaks, like periods of prolonged warming and changes in air circulation, are also driving up moist heat levels. The presence of high humidity and heat during these dry spells creates a perfect storm for dangerous conditions.

How Does Heat In Monsoon Affect People?

This research has major implications for public health and policy in India, a country where a large portion of the population works in agriculture and construction.

Reduced Work Performance

The study projects that work performance in India could decline by 30-40% by the end of the century due to rising moist heat.

Economic Consequences

This drop in productivity could lead to a significant economic loss, potentially reducing India's GDP by as much as 4% and causing crop prices to rise.

Need for Policy Change

The findings emphasize the urgent need for a review of outdoor working hours and the development of new public health policies to protect workers from the growing threat of extreme moist heat.

The fight against weight gain and fat loss is something many people are fighting globally. Understanding that losing weight is more than simply being a smaller size is still foreign to many people, causing them to adopt unhealthy habits. When you lose weight, one needs to make sure they are eating appropriate foods because what you eat could have a huge impact on your health, sometimes even more than the weight itself.

Obesity is known to increase the risk of many cancers and weaken our body's ability to fight tumors. In a 2019 study obesity was linked to 4.8% of new cancers in men and 10.6% in women.

But a new study shows that not all fats are the same when it comes to this risk. The type of fat we eat can have a big impact on how tumors grow, even if a person is the same weight.

How Do Different Kinds Of Fat Affect Tumor Growth?

Researchers wanted to understand if all fats are the same when it comes to cancer risk in people with obesity. They fed mice different high-fat diets and found some surprising results.

Diets made with animal fats like lard, beef tallow, and butter made tumors grow much faster. However, diets made with plant oils like coconut, palm, and olive oil did not cause this accelerated tumor growth. What's most important is that all the mice were equally obese. This shows that the type of fat, not just being obese, is what made the difference in how the tumors grew.

How Did These Fats Affect Our Immune System?

The researchers discovered that the type of fat in the diet affects the body's immune system, specifically two types of cells: natural killer (NK) cells and CD8 T cells. These are the "killer" cells of our immune system, responsible for fighting off cancer.

• In mice fed the butter-based diet, these immune cells were less active and fewer in number inside the tumors.
• In mice fed the palm oil-based diet, these immune cells were more active and better at fighting the tumors.

This difference seems to be related to a specific fat-related molecule. The butter-based diet led to a buildup of a fatty substance called long-chain acylcarnitine in the blood. This substance acted as an "immunosuppressive metabolite"—it actively suppressed the function of the CD8 T cells, making them less effective at killing cancer cells.

Can Obesity Cause Cancer?

According to the National Cancer Institute, a strong connection between excess body weight and at least 13 types of cancer has been found. The risk is highest for endometrial and esophageal cancers. For these, a person with severe obesity can have a risk that is 5 to 7 times higher than someone at a healthy weight. For other cancers, the risk for people with obesity can range from a 10% increase to double the risk.

Why Does Excess Weight Increase Cancer Risk?

Scientists have several ideas about how obesity and overweight can lead to cancer:

Extra Estrogen

Fat tissue produces more estrogen. High levels of this hormone can increase the risk of cancers like breast, endometrial, and ovarian cancer.

Insulin and IGF-1

People with obesity often have higher levels of insulin and a hormone called IGF-1 in their blood. High levels of both can encourage cancer growth, especially for colorectal, thyroid, breast, and other cancers.

Chronic Inflammation

Excess body fat can cause ongoing, low-level inflammation in the body. This inflammation can directly help tumors grow.

Hormones from Fat Cells

Fat cells release hormones called adipokines. Some of these, like leptin, can promote cell growth, while others, like adiponectin, which helps protect against cancer, are less common in people with obesity.

Does Losing Weight Lower Cancer Risk?

While more research is needed, some studies suggest that losing weight can reduce the risk of certain cancers. In one large study of postmenopausal women, those who lost more than 5% of their body weight had a lower risk of obesity-related cancers, especially endometrial cancer.

Weight loss surgery (bariatric surgery) has also been shown to reduce the risk of cancer overall, especially in women. Some newer weight-loss medications have also been linked to a reduced risk of certain cancers.

Mental health challenges often develop gradually, not suddenly. Small changes in your energy, mood, or habits can be early warning signs that something is wrong. Recognising these signals early can help you take steps to protect your wellbeing.

1. You’re Tired Even After a “Good Night’s Sleep”

Eight hours in bed and yet you still feel like a zombie? This isn’t just about physical tiredness; it’s the emotional kind that makes everything feel heavier. To fight back, try delaying that first coffee, getting your heart pumping for a few minutes, eating balanced meals, improving your sleep hygiene, or giving cold showers a go for an instant jolt.

2. Your Inner Hermit Has Taken Over

You stop replying to texts. Plans mysteriously “don’t work out”. Suddenly, the idea of spending time with people feels like running a marathon in flip-flops. While hiding away can feel safe, it also convinces your brain you’re completely alone. Ease back in slowly: visit a cafe, a library, or a park, even if you just sit there without talking to anyone. Gentle exposure can remind your mind that the world isn’t hostile.

3. Everything and Everyone Gets On Your Nerves

Slow walkers. People chewing loudly. Someone breathing in your general direction. When tiny annoyances feel like personal attacks, it’s usually a sign your tolerance levels are shrinking. The fix? Slow down your reactions. Don’t let one irritating moment snowball into a bad day. A little pause between frustration and action can save you a lot of energy.

4. The Future Looks Like a Grey, Endless Road

When your brain starts expecting the worst, it’s a major red flag. Break the cycle by giving yourself something to look forward to, no matter how small. Book tickets for a film, plan a walk in your favourite spot, or schedule dinner with a friend. Hope often hides in the little things.

5. Your Appetite Is Playing Tricks on You

You might be inhaling biscuits like they’re air or forgetting to eat altogether because nothing feels worth the effort. Either way, it’s a disruption in basic self-care. Start by checking in with your eating patterns and, if possible, plan meals ahead. A food log can help spot changes you didn’t even realise were happening. If your appetite swings keep going, see a doctor. It could be more than stress.

6. Sleep Has Packed Its Bags and Left

Whether you’re tossing for hours, waking up in the middle of the night, or opening your eyes in the morning feeling like you’ve been hit by a bus, poor sleep is often one of the first signs your mental health is slipping. Build a solid bedtime routine, experiment with cognitive shuffling (mentally hopping between unrelated words), relax your jaw before bed, or play calming sounds to help your nervous system wind down.

7. Your Personal Care Routine Has Gone Missing

Showers? Optional. Laundry? Forget it. Brushing teeth? Tomorrow, maybe. This isn’t laziness; it’s your body’s way of signalling that your energy reserves are running low. Make the basics easier for yourself: keep floss picks on the counter, place shampoo where you can’t miss it, or keep fresh clothes within reach. Reducing the steps can make the difference between “I can’t” and “I did”.