However, proper fat loss requires a combination of nutrition, exercise and lifestyle adjustment. Here are 5 effective ways to reduce body fat.
Follow a diet rich in protein and low in refined starch:
According to the American Journal of Clinical Nutrition (AJCN, 2023), increasing the amount of protein in your daily diet helps maintain muscle, speed up metabolism and reduce hunger. People who eat a diet rich in protein tend to lose body fat 20% faster than those who eat less protein.
Meanwhile, reducing refined starch (such as white rice, sugar, soft drinks) helps stabilize insulin, a hormone closely related to fat storage in the belly and thighs.
Foods: Eggs, chicken breast, salmon, Greek yogurt, lentils, quinoa.
Exercise combining cardio and endurance:
Cardio (such as running, cycling) helps burn fat, while weight training or strength training helps maintain and develop muscle, thereby increasing metabolic rate even at rest.
Research by the International Journal of Sports Medicine (2023) shows that people who combine 30-minute cardio and 3-session endurance/week lose an average of 4.5kg of fat after 12 weeks.
You should combine 3 sessions of jogging and 2 sessions of gym/week.
Get enough sleep and manage stress:
Sleeping less than 6 hours a night or prolonged stress can increase cortisol levels, a hormone that causes belly fat accumulation.
According to the World Health Organization (WHO), adequate sleep of 7-9 hours/night helps balance metabolic hormones and control appetite. At the same time, meditation, yoga or deep breathing exercises also help reduce cortisol levels naturally.
Increase the amount of soluble fiber in your diet:
Soluble fiber has the ability to absorb water and form gel in the intestines, helping to reduce sugar and fat absorption, while prolonging the feeling of fullness.
A comprehensive analysis published in the British Journal of Nutrition (2023) shows that consuming 25-30g of fiber/day helps reduce visceral fat and total body fat effectively.
Suggestions: Chia seeds, oats, avocados, apples, black beans.
Drink enough water and limit sugary drinks:
Water helps temporarily increase metabolism (thermogenesis), supporting the liver and kidneys to function effectively in removing excess fat. Drinking 500ml of water before meals helps reduce total calorie intake.
In contrast, sugary drinks such as soda and bottled juices cause a sudden increase in insulin, promoting fat storage.
Tips: Drink 2-2.5 liters of water per day, prioritize water, unsweetened green tea.
Reducing body fat is a process that requires perseverance, understanding and science. According to WHO's recommendations, small, regular and consistent changes in lifestyle will bring great long-term health benefits, especially in weight control and prevention of chronic diseases.
