According to the World Health Organization, visceral fat - the type of fat that surrounds the abdominal organs - is a serious risk factor for health if over-accurated.
One of the top principles in a belly fat-reducing diet is to reduce the consumption of sugar and refined starch. Low-sugar diets have been linked to a significant reduction in waist circumference and belly fat. In particular, sugary drinks such as soda and canned fruit juice are considered the culprit for rapid increases in visceral fat.
Second, increasing high-quality protein is a key factor. A diet rich in protein (fish, white meat, eggs, beans...) helps increase satiety, reduce total energy intake and maintain muscle mass - which is important for effectively burning fat, especially belly fat.
Third, soluble fiber supplementation is also strongly recommended. Research shows that every 10g of soluble fiber supplemented per day can help reduce belly fat by 3.7% within 5 years. Soluble fiber is abundant in oats, chia seeds, vegetables and beans.
Finally, controlling calories and eating on time plays an indispensable role. Eating at a fixed time every day (intermittent fasting) can improve insulin sensitivity and support belly fat loss better than eating freely.
Effective belly fat reduction principles are based on science, including limiting refined sugar, increasing protein, supplementing soluble fiber and controlling calories.
Applying these principles not only helps reduce belly fat but also improves overall health sustainably.
