Belly fat, especially visceral fat, is not only aesthetic concern but also a risk factor for many cardiovascular diseases, type 2 diabetes and metabolic disorders.
International experts say that, instead of finding a way to " burn fat" quickly, it is important to manage the response of blood sugar and insulin after meals, a factor that determines whether the body stores or burns energy.
A key principle is light exercise after eating. Internal Medicine doctors Eve Glazier and Elizabeth Ko (UCLA, USA) said that just walking for 2 - 5 minutes right after a meal helps flatten the peak blood sugar. At the same time, muscle activity immediately after taking in energy helps glucose to be "pulled" into the muscles instead of accumulating into belly fat. This is a small habit but brings great benefits, especially in the evening.
Along with exercise, meal structure also plays an important role. According to international nutritional recommendations, a meal should have at least 15-30 g of protein from lean meat, fish, eggs, Greek yogurt or tofu, combined with fiber from green vegetables and whole grains. This combination slows down the emptying of the stomach, helping to feel full longer and reducing fluctuations in blood sugar and insulin, thereby limiting the fat storage mechanism.
Experts at Harvard Health also emphasize that visceral fat is the fat surrounding the liver and intestines, the most dangerous prone for its inflammatory and endocrine disordering properties. However, just having a moderate diet and exercising regularly will effectively reduce fat.
In addition, limiting solids such as soft drinks, milk tea, and sugar-fortified wine after meals is a principle that cannot be ignored. These drinks cause blood sugar to spike, making it easier for the body to store belly fat. Instead, you should drink water that is filtered or unsweetened and if you want to eat sweets, leave them after light exercise. Dinner should also be avoided too late or too heavy, because sitting in front of a screen for a long time can reduce energy expenditure and affect sleep, two factors that contribute to increased belly fat.
