Reduce refined starch and sugar
One of the biggest causes of visceral fat accumulation is the high amount of sugar and refined carbohydrates in the modern diet - including white banh mi, sweets, soft drinks and fast food.
People who reduce their refined carbohydrate intake to less than 40% of their total energy intake per day have an average reduction of 14% of visceral fat in just 10 weeks without changing their physical activity level.
replace white rice with brown rice, oatmeal, or sweet potatoes.
Eliminate sugary drinks and bottled juices.
Eat whole fruits instead of juice.
Get enough sleep, on time
Sleep plays an extremely important role in regulating fat metabolism hormones. When you do not sleep enough or sleep late, the body will increase the secretion of cortisol - the stress hormone - causing visceral fat to accumulate faster.
According to the World Health Organization, adults who sleep less than 6 hours a night have a 32,3% higher risk of accumulating visceral fat than those who sleep 7-8 hours.
A study from the National Institute of Sleep Medicine of Japan (2023) shows that maintaining quality sleep (deep sleep from 10pm to 6am) helps stabilize insulin levels and reduce cortisol - thereby reducing fat storage around the organs.
turn off your electronic device at least 1 hour before bed.
Sleep in a dark, quiet room, cool temperature (22-24°C).
Avoid drinking coffee or eating at night after 7pm.
Eat according to the principle of intermittent fasting (IF)
IF is not a diet but a reasonable way to arrange eating time to promote the process of burning visceral fat.
According to the popular model 16:8 (16 hour fasting, 8 hour eating), the body will switch to fat burning and storage to create energy after 12-14 hours of fasting.
The group of people who applied IF for 12 weeks had an average reduction of 7-11% of visceral fat, even without exercise.
You can skip breakfast or dinner, only eating between 11am and 7am.
During the fasting period, only drink water and unsweetened green tea.
Eat enough protein, fiber and good fats during meals.
The scientific adjustment of diet, regular sleep and the application of intermittent fasting have been proven by modern medicine to have a strong effect in reducing visceral fat and improving overall health.
Starting with small changes every day, you can control and "clean" visceral fat effectively, sustainably and without the need for strenuous exercise.
