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Published on: Feb 13, 2023
2 minute read
By: Secondmedic Expert

Best Ways To Beat Belly Fat

Beat Belly Fat: Your Guide to Achieving a Flat Stomach

Belly fat can be one of the most stubborn areas to target when trying to lose weight. But with the right tools and strategies, it can be conquered. At SecondMedic, we believe that everyone deserves to feel confident and happy with their body, which is why we’re here to help you achieve your health goals. In this blog, we’ll provide you with tips and strategies from our experts on how to effectively reduce abdominal fat and get back in shape.

Increase Physical Activity: Regular exercise is one of the most effective ways to reduce belly fat. Aerobic exercise, such as running, cycling, or swimming, is particularly effective for burning calories and reducing belly fat. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Eat a Healthy Diet: The foods you eat can play a significant role in reducing belly fat. Focus on eating plenty of vegetables, fruits, whole grains, and lean protein. Avoid highly processed foods, sugar, and saturated fats, as these can contribute to belly fat.
Reduce Stress: Chronic stress can lead to the release of cortisol, a hormone that can increase belly fat. Find healthy ways to manage stress, such as through exercise, meditation, or spending time with loved ones.
Get Enough Sleep: Lack of sleep can interfere with the hormones that regulate hunger and fullness, potentially leading to weight gain and increased belly fat. Aim for 7-9 hours of sleep per night.
Limit Alcohol Consumption: Alcohol is high in calories and can contribute to belly fat. If you do choose to drink, do so in moderation and opt for lower-calorie options.
Watch Your Portions: Eating smaller, more frequent meals can help regulate hunger and prevent overeating. Practice mindful eating by focusing on your food and paying attention to your body’s hunger and fullness signals.
Incorporate Strength Training: In addition to aerobic exercise, strength training can help build muscle and increase metabolism, leading to reduced belly fat. Aim for at least two days of strength training each week.
Try Intermittent Fasting: Intermittent fasting involves alternating periods of eating with periods of fasting. This approach can help regulate hormones, increase insulin sensitivity, and reduce belly fat.
Avoid Sugary Drinks: Sugary drinks, such as soda and sports drinks, can contribute to belly fat. Instead, opt for water, unsweetened tea, or low-fat milk.

Stay Hydrated: Drinking enough water can help regulate hunger and flush out toxins, potentially leading to reduced belly fat. Aim for at least 8 glasses of water per day.

Incorporating these tips into your daily routine can help you effectively reduce belly fat and achieve your health goals. Remember, everyone’s body is different, and what works for one person may not work for another. At SecondMedic, our healthcare professionals can help you create a personalized plan to beat belly fat and reach your health goals. Join us on our mission to revolutionize healthcare and make a positive impact on the world.

Remember, the key to reducing belly fat is a combination of healthy habits, including diet and exercise. Consult with a healthcare professional for personalized advice on reaching your health goals. At SecondMedic, we’re here to support you every step of the way. With our innovative health benefits platform, you have access to the resources you need to live your healthiest life. Join us on our mission to revolutionize healthcare and make a positive impact on the world.

In conclusion, beating belly fat may seem like a daunting task, but with the right strategies and support, it can be done. At SecondMedic, we’re here to help you achieve your health goals and live your best life. Start your journey to a flat stomach today!

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20% Health Time | A Smarter Way to Build Workplace Wellbeing

Modern workplaces are increasingly recognising that employee health is not separate from performance—it is foundational to it. Long work hours, constant digital connectivity and rising stress levels have led to burnout, lifestyle diseases and declining engagement across industries. In this context, the concept of 20% Health Time has emerged as a forward-thinking approach to workplace wellness.

20% Health Time allows employees to dedicate a portion of their paid working hours specifically to activities that support physical, mental and preventive health. Rather than treating wellness as an after-hours responsibility, this model integrates health directly into the work culture.

What Is 20% Health Time?

20% Health Time is a structured workplace initiative where employees are encouraged or allowed to spend approximately one-fifth of their working time on health-related activities.

These activities may include:

physical exercise or movement breaks
mental wellness practices
health education sessions
preventive health screenings
stress management and recovery

The core idea is simple: healthier employees perform better and sustain productivity longer.

Why Traditional Wellness Programs Fall Short

Many organisations offer wellness benefits such as gym memberships or annual checkups. While valuable, these programs often fail because:

employees lack time to use them
wellness is seen as optional
participation remains low
benefits are disconnected from daily work

20% Health Time addresses these gaps by embedding wellness into regular work hours.

Why Health Time Matters in Today’s Workplace

Rising Lifestyle Disease Burden

Public health data shows increasing rates of:

diabetes
hypertension
obesity
mental health disorders

These conditions affect working-age adults and directly impact productivity and healthcare costs.

Burnout and Mental Fatigue

Constant pressure and lack of recovery time lead to:

chronic stress
disengagement
absenteeism
high attrition

Health Time creates space for recovery and resilience.

Sedentary Work Culture

Desk-bound work contributes to:

musculoskeletal problems
cardiovascular risk
low energy levels

Dedicated health time encourages movement and prevention.

How 20% Health Time Benefits Employees

Improved Physical Health

Regular movement and preventive care reduce long-term health risks.

Better Mental Wellbeing

Time for mindfulness, rest and stress management improves emotional balance.

Higher Energy and Focus

Healthy routines improve concentration and reduce fatigue.

Empowerment and Autonomy

Employees feel trusted to manage their wellbeing, increasing engagement.

How Employers Benefit from 20% Health Time

Increased Productivity

Healthy employees work more efficiently and make fewer errors.

Reduced Absenteeism

Preventive care lowers sick days and health-related disruptions.

Lower Healthcare Costs

Early detection and healthier habits reduce long-term medical expenses.

Stronger Employer Brand

Wellbeing-focused policies attract and retain top talent.

Sustainable Performance

Health Time supports long-term performance rather than short-term output.

Activities That Fit into 20% Health Time

Organisations can tailor activities based on workforce needs:

guided fitness or yoga sessions
walking or movement breaks
mental health workshops
preventive health checkups
nutrition education
stress and sleep management programs

Flexibility ensures inclusivity across roles and work models.

Evidence Supporting Health Time Initiatives

Workplace health research consistently shows that:

preventive health improves productivity
employee wellbeing programs reduce burnout
time invested in health yields measurable returns

According to WHO and workplace wellness studies, integrated health initiatives deliver better outcomes than standalone benefits.

Addressing Common Concerns

“Will this reduce working hours?”

No. Health Time improves efficiency, offsetting time spent through better performance.

“Is it suitable for high-pressure roles?”

Yes. High-stress roles benefit the most from structured recovery time.

“How do we measure impact?”

Metrics may include:

reduced absenteeism
improved engagement scores
lower healthcare claims
better retention

Implementing 20% Health Time Effectively

Successful implementation requires:

leadership support
clear guidelines
flexible scheduling
inclusive activity options
regular feedback

Health Time works best when seen as a cultural shift, not a perk.

Long-Term Impact on Organisational Health

Over time, organisations adopting Health Time observe:

healthier workforce
improved morale
reduced burnout
stronger team cohesion
sustainable growth

These benefits compound year after year.

Conclusion

20% Health Time represents a progressive shift in how organisations view employee wellbeing. By dedicating work time to health, companies acknowledge that productivity and wellbeing are deeply connected. Rather than reacting to burnout and illness, Health Time promotes prevention, balance and resilience. In a future where talent, performance and sustainability matter more than ever, integrating health into the workday is not a luxury—it is a strategic necessity.

References

World Health Organization (WHO) – Workplace Health Promotion Guidelines
Indian Council of Medical Research (ICMR) – Lifestyle Disease and Work Health Reports
NITI Aayog – Preventive Healthcare and Workforce Wellbeing Strateg
Lancet – Workplace Wellness and Productivity Studies
Harvard Business Review – Employee Wellbeing and Performance Research
Statista – Corporate Wellness Trends and ROI Data

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