Cut down on sugar and processed foods
Belly fat is a dangerous type of fat that often accumulates around internal organs. The main cause comes from the habit of consuming sugar and processed foods. Nutritionist Garima Goyal (India) said: "When you consume a lot of sugar, your body will convert it into fat, and your belly is your main reserve area."
To limit it, you should avoid sugary drinks, white bread, candy and packaged snacks. A study published in the Journal of the American Medical Association (JAMA) shows that the consumption of sugary drinks is directly linked to weight gain and the risk of type 2 diabetes, a disease often associated with excess belly fat.
Cutting sugar not only helps reduce calorie intake each day, but also creates conditions for the body to use stored fat, thereby giving the belly a firmer chance.
Eat more protein to feel full longer
Protein is not only a muscle building resource but also an effective nutrient in weight loss. They help you feel full longer, reduce cravings and increase the thermal effect of foods (TEF), meaning the body burns more calories when digesting.
According to Dr. Michael Ormsbee, a nutritionist at Florida State University (USA): A diet rich in protein helps control hunger and supports sustainable belly fat loss. Protein also preserves muscle mass during weight loss."
You can easily get protein from lean meat, fish, eggs, Greek yogurt, or plant sources such as beans, nuts and lentils. A study in the American Journal of Clinical Nutrition also confirmed that a diet rich in protein helps maintain a stable weight and reduces the risk of belly fat.
Increase soluble fiber to fight bloating
A factor that is often overlooked when wanting a flat belly is bloating. Soluble fiber is a "powerful assistant". When entering the intestines, they absorb water to form a gel, which helps the digestion process slow down, increases satiety and improves bowel movements.
Just increase 10g of soluble fiber per day, you can lose nearly 4% of visceral fat in 5 years, Goyal emphasizes. This is a research result published in the journal Obesity.
A rich source of soluble fiber is found in green vegetables, fruits, oats, chia seeds, and whole grains. Combined with drinking enough water, you will significantly reduce bloating, thereby making the waist look more neat.
Rapidly reducing belly fat is not a miracle after just a few days, but comes from small but persistent changes in diet. Cutting sugar, increasing protein and adding fiber both helps reduce fat and improve overall health.
You are not just pursuing a short-term goal. This is a process of building sustainable habits to live healthier," affirmed Dr. Ormsbee.
