According to Dr. Gabriela Rodríguez Ruiz (a weight loss surgeon certified by the board of directors at VIDA Wellness and Beauty), there are two types of fat: subcutaneous fat (visible type) and visceral fat.
Visceral fat is located deep around important organs, which can release inflammatory compounds into the blood. This is a factor leading to serious complications such as heart disease, stroke and diabetes. Therefore, removing belly fat is an essential requirement to protect overall health.
First, prioritize a salty and protein-rich breakfast. Many people have a habit of eating breakfast with sweets such as jam sandwiches, cereals, or pancakes. However, nutritionist Mary Sabat (USA) says this is a wrong way to start the day if you want to reduce belly fat.
Sweet foods cause sudden insulin spikes, leading to cravings and overeating at the end of the day. Instead, choose a salty and protein-rich breakfast such as stir-fried eggs with spinach, whole grain bread, or lean meat mixed with vegetables. A salty breakfast helps stabilize blood sugar, create a feeling of fullness, and promote fat burning from the beginning of the day.
Second, drink lemon juice or apple cider vinegar when empty. After a long night, the body falls into dehydration. Expert Mary Sabat explains that drinking a large glass of water mixed with a little lemon juice or a spoonful of apple cider vinegar will help replenish water quickly.
This habit activates the digestive system and supports liver detoxification. In particular, apple cider vinegar has the ability to regulate blood sugar levels and control cravings effectively. Maintaining this helps reduce bloating and supports a flatter abdomen over time.
Third, practice deep breathing. Few people expect that breathing is related to belly fat. Spend 5-10 minutes each morning practicing deep breathing to help soothe the nervous system and reduce cortisol (stress hormone) levels. When cortisol levels are low, the body is less likely to accumulate belly fat and you can also easily control emotions, avoiding stressful snacking in the rest of the day.
Finally, control stress early. Stress is the main cause of weight gain and fat accumulation. Dr. Rodríguez Ruiz emphasizes that stress management is an indispensable part of a belly fat reduction plan. Instead of rushing to start work, you should spend a short time on activities such as yoga or meditation. These techniques help reduce stress levels, support a healthier and more sustainable weight loss process for people over 50 years old.
