Focus on low-calorie foods
One of the most effective ways to lose body fat is to eat fewer calories than your body burns. Try replacing high-calorie foods with nutritious, low-calorie options, such as fruits, vegetables, beans, and whole-grain foods.
Eliminate sugary drinks
High sugar intake can increase visceral fat by promoting insulin resistance and promoting inflammation throughout the body. Therefore, it is recommended to check the sugar content in drinks such as soda, sweetened tea and coffee.
Eat less refined carbohydrates
Refined carbohydrates have low nutritional value but are high in calories. These types of carbohydrates are found in white bread, refined grains and sugary foods and drinks. Research has also shown a link between refined carbohydrates and visceral fat.
Eat lots of fruits and vegetables
Fruits and vegetables can provide complex carbohydrates, which are a healthy, low-calorie alternative to refined carbohydrates. Fruits and vegetables also add fiber to the diet. Fiber may reduce the risk of type 2 diabetes - a condition linked to visceral fat accumulation and being overweight.
Choose lean protein
Lean protein sources come in nuts, beans, and lean meats. Adding these to your diet can help promote feelings of fullness after eating and reduce cravings for sugary snacks.
Choose healthy fats
Saturated fats and trans fats can be harmful to the heart, increasing the risk of heart disease and stroke. They can also lead to weight gain and are closely linked to the development of visceral fat. Consuming healthy fats can help reduce overall body fat.
Exercise
Targeted exercises — such as sit-ups and sit-ups — aren't necessarily better at burning belly fat than other exercises. However, these exercises can strengthen and tone the abdominal muscles.
Enhance overall activities
Increasing your activity level during the day helps burn calories. Moving more can also strengthen muscles and improve mood.
Tips for increasing daily activity levels include: Take regular stretching breaks when sitting for long periods of time; Take the stairs instead of the elevator...
Try cardiovascular exercise
Cardiovascular exercise, or cardio, helps the heart beat faster. This exercise also burns calories, helps reduce fat and tone muscles.
Try high-intensity interval training
High-intensity interval training combines bursts of high-intensity exercise with bursts of less intense activity to burn calories.
Practice strength training exercises
Strength training can help with weight loss because it focuses on building muscle mass, while muscle burns more calories than fat.
