When it comes to weight loss, belly fat is one of the hardest to lose. One of the factors that contribute to a larger abdomen is visceral fat.
“You may look skinny on the outside, but you may have visceral fat and deep fat around your major organs,” said BetterThanDieting.com, creator of Read Before You Eat: Getting You From Label to Table. “It’s invisible to the naked eye, but if you live in a combination of unhealthy diets (if you’re inactive, smoke, or have unhealthy habits), you could put yourself at lifestyle risk for diseases like heart disease, diabetes, and certain cancers.”
But one of the biggest factors contributing to the increase in belly fat is malnutrition.
“Diet is the key to losing belly fat,” said Caroline Susie, a registered dietitian and spokesperson for the Society of Nutrition and Dietetics. “While you can’t lose weight only in one area (think localized weight loss), you can lose weight and overall fat percentage.”
Luckily, there are plenty of simple ways to lose belly fat naturally, and you can incorporate them into your life right now. Here are 8.
How to Lose Belly Fat Naturally
Maintain a Calorie Deficit
“A calorie deficit leads to overall weight loss, which in turn helps reduce waist circumference,” Susie explains.
To determine how many calories you need to eat to maintain a calorie deficit, she added that there are many factors that play a role, such as age, height, weight, gender, activity level, and more. “I recommend meeting with a registered dietitian who can help you determine your calorie needs and design a personalized nutrition game plan to help you achieve your goals,” Susie says. (To find a dietitian, visit eatright.org.) ）
Focus on Fiber
“Only one in ten Americans meets the recommended intake of fruits and vegetables,” Susie said. “Whole fruits and vegetables are rich in fiber, and studies have shown that people who meet the recommended daily intake of fiber have a lower body mass index.”
She noted that according to the 2020-2025 Dietary Guidelines for Americans, women aim for 25 grams per day. For men, it is 38 grams per day.
“In addition, fruits and vegetables are rich in vitamins, minerals and antioxidants,” Susie added.
Eat Protein at Every Meal
When you lose weight, you lose both fat and lean body mass at the same time.
“To maintain your lean body mass, you need to make sure you’re eating high-quality protein at every meal,” Susie explains. “Protein helps build muscle, but it also helps increase satiety, which means you can stay full for longer (without feeling ‘hungry’!). ）。 ”
She points out that protein can be animal or plant-based, as long as you choose lean protein. “More doesn’t always mean better! Any extra calories are just excess,” she added.
Skip Processed Foods
“By eating less sugary foods, low-sodium foods, highly processed foods, and foods high in unhealthy saturated fats, you can reduce overall body fat, including belly fat,” Taub-Dix said.
Know Your Hunger and Satiety Tips
If you’ve been told since childhood to “clean up your plates” forever, you may have a hard time identifying clues to satiety.
“Don’t eat when you’re distracted (like binge-watching the hottest Netflix episodes while eating!). ),” Susie said. “Instead, focus on your meals and listen to your body.”
A good rule of thumb, she adds, is to eat until you’re about 80 percent full, or until you’re no longer hungry. “Don’t get lost in portion twists. Measure your portion size, sit down and eat with your heart,” said Susie. “This will prevent overeating, which can lead to calorie excess.”
Exercise
“Exercise also plays an important role in helping burn fat,” says Taub-Dix. The Second Edition of the American Guidelines on Physical Activity recommends that adults get at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) of moderate-intensity exercise per week, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) of vigorous aerobic activity per week, or an equivalent combination of moderate- and high-intensity aerobic exercise.
Limit Empty Calories Such as Alcohol
If you really want to control your weight, you need to be mindful of drinking. “That glass of wine or beer is just empty calories, and it adds up very quickly,” Susie said. “Alcohol will lower your inhibition and maybe make some not-so-good food choices.” Similarly, excess calories can lead to weight gain.”
Stay Hydrated
“It’s always important to stay hydrated, especially during the summer months and when you’re trying to manage your weight,” Susie says. “Be aware that sometimes thirst can be mistaken for hunger!”
