Sonia Khatri, a popular fitness influencer with over 2 million followers on Instagram, is widely known for her practical workout and nutrition content. She is the sister of Rohit Khatri, a well-known name in the Indian fitness community. Recently, Sonia and Rohit have been in the news after reports claimed that shots were fired at their gym and the family allegedly received extortion threats—bringing sudden attention to their personal lives.

Amid the headlines, Sonia continues to engage her audience with actionable health advice, especially on a problem many people struggle with today: belly fat.

Why belly fat is hard to lose

According to Sonia Khatri, belly fat is often the first place where weight gain becomes visible—and the hardest area to target. Even people who exercise regularly may struggle if lifestyle and diet aren’t aligned.

Here are five simple, expert-backed tips she recommends to reduce belly fat effectively.

1. Walk daily—it really works

Sonia says the easiest and most underrated way to reduce belly fat is walking. Walking helps the body use fat as fuel (fat oxidation).

Her advice:

• Walk for 45 minutes every day

• Keep a steady pace, not a casual stroll

• Be consistent for long-term results

2. Exercise alone is not enough

According to Sonia, workouts will not give results if diet is ignored.

Key point:

• If calorie intake exceeds calorie burn, fat will accumulate

• Portion control and mindful eating are essential

In short: You can’t out-train a bad diet.

3. Stay properly hydrated

Hydration plays a major role in reducing bloating and water retention.

Sonia recommends:

• Drinking 3–4 litres of water daily

• Poor hydration can cause the body to retain water, making the stomach appear bloated

4. Foods women should avoid for belly fat

Sonia advises women to limit or avoid the following foods:

• Fried foods (harm digestion and skin)

• Sugary drinks (increase belly fat)

• Pastries and cakes (slow metabolism)

• Burgers and French fries (cause water retention and puffiness)

• Excess sweets (lead to acne, premature ageing, and fat gain)

5. Increase protein intake

Protein is essential for fat loss and muscle building—especially when paired with workouts.

Good protein sources include:

• Eggs

• Boiled chicken

• Moong bean sprouts

• Soybeans

• Black gram sprouts

• Tofu

Protein helps improve metabolism and keeps you full for longer.

In the spotlight for other reasons

While Sonia Khatri and Rohit Khatri are best known for fitness content, they are currently in the news following reports of an extortion demand of ₹5 crore and alleged gunfire at their gym. Police are reportedly investigating the matter.