Everyone has some belly fat, even people with flat abs. That means it’s normal to have belly fat, but too much of it can affect your health, body shape, and overall confidence. Too much visceral fat leads to health problems such as high blood pressure, heart disease, dementia, type 2 diabetes, and certain cancers. While there’s no magic bullet when it comes to losing belly fat, nutrition choices, exercises, and lifestyle changes can help.
Diet
Again, there’s no magic diet for losing belly fat, but when you lose weight, belly fat is the first to go. The first thing you want to do is start drinking more water to keep things moving down your system. Next, get enough fiber, ideally from fruits and vegetables. According to a journal by Scientific American, people who consume 10g of soluble fiber build less visceral fat over time. You can check magazines and food-related websites, such as GoodCook, for various diets and meal kits that can work for your body.
Exercise
Exercises are essential for your physical and mental health. Vigorous exercises such as running, jumping, swimming, or playing football can help trim fats in your body, including belly fat. Get at least 30 minutes of moderate exercise at least five days a week. Walking is good, and jogging is even better. Vigorous workouts on stationary bikes or rowing machines are also effective. If you haven’t been active lately, it’s time to start moving more or join a fitness program.
Sleep
It sounds weird, but not getting enough sleep may be why you’re not losing belly fat. Exercising, sleeping, and getting enough rest daily are vital to your physical and mental health. Sleeping allows your body to relax and re-energize for the next day. If you don’t rest enough, you won’t exercise enough. You’re also likely to get stressed, which leads to unhealthy eating.
Sleeping, exercising, and dieting are everyday activities you can implement to lose belly fat. With the right strategy, discipline, and patience, you can lose more fat and regain control of your body.