The human body is fat in various places - around the hips, waist, thighs, and more. But there are also several types of fat in the body, namely fat under the skin (subcutaneous) and belly fat (visceral). Subcutaneous fat just under the skin is usually not very bad for health. Belly fat is in or around organs in the abdomen or abdominal cavity. This type of fat wraps in the stomach, liver, and intestines. Belly fat can cause many health risks, plus its effects on insulin resistance (which can lead to type 2 diabetes), heart attacks, strokes, high blood pressure, and some types of cancer (for example, breast cancer and colon cancer). But the level of belly fat can be controlled and reduced by way of diet and lifestyle changes.
Step
Method 1 of 3: Changing Your Diet
Step 1. Control fat intake
Limit fat intake to around 20-30% of total caloric intake, which is about 40-70 g per day (based on a 2,000 calorie per day diet). Higher fat consumption will increase the likelihood of gaining weight or belly fat.
- Stop consuming trans fats (trans fat). Trans fat is a type of artificial fat and has been shown to cause hardening of the coronary arteries and increase belly fat.
- Reduce consumption of saturated fat (saturated fat) to less than 7% of total calorie intake. Although saturated fat is not as bad as trans fat, its intake should still be limited. Generally, this type of fat is sufficient 15-20 g per day (based on a 2,000 calorie per day diet).
Step 2. Eat heart-healthy fats
While overall fat intake should be monitored, certain types of fat are still important for maintaining good health and supporting your goal of reducing belly fat. Dietary fat, especially monounsaturated fatty acids (MUFA), has been shown to help reduce belly fat.
- MUFAs are found in foods such as: olive oil, canola oil, peanut oil, sesame oil, avocados, nuts, and seeds.
- Include one or two dishes from these examples into your daily servings.
Step 3. Limit carbohydrate consumption
Low-carb diets have been shown to reduce belly fat. Reduce the consumption of high-carbohydrate foods in your daily diet to help reduce belly fat.
- High-carbohydrate foods for example: bread, rice, pasta, crackers, tortilla chips, bagels, candy, and all sugary drinks. Limit these dishes to a maximum of two servings per day.
- Foods containing dairy, fruits, and starchy vegetables also contain carbohydrates, but also have other good nutrients such as protein, fiber, vitamins, and minerals.
- Carbohydrates from sweets and sugary drinks should be kept to a minimum.
Step 4. Eat enough fiber each day
According to research, people who eat enough fiber each day have lower levels of belly fat (and are easier to lose). Women should consume 25 g of fiber per day while men should consume 38 g.
- Apart from cereals (bread, rice, quinoa), fiber needs can be met from fruits and vegetables.
- Examples of fruits that are high in fiber content: apples, blackberries, raspberries, and pears.
- Examples of vegetables that are high in fiber content: soybeans, artichokes, spinach, broccoli, and cabbage.
Step 5. Monitor your overall calorie intake
To reduce belly fat, you should eat low to medium calories. In general, men need about 2,000-2,500 calories per day, women 1,600-2,000.
- Each person's calorie needs may vary depending on metabolism, muscle mass, gender, age, and activity.
- Remember to take a low (or medium) calorie diet alone without any other effort will not do much to reduce belly fat levels, but when combined with exercise can give very good results.
Method 2 of 3: Lifestyle Changes to Reduce Belly Fat
Step 1. Do cardiovascular exercise
Cardiovascular exercise has been shown to be the most effective for reducing belly fat. It is recommended to do moderate-intensity aerobic activity about 150 minutes per week to reduce belly fat levels.
- Aerobic activities include sports such as: walking, jogging, swimming, bicycle riding, and climbing.
- If you can exercise more than 150 minutes per week, you can reach your goals faster.
Step 2. Also do strength training
Strength training or lifting weights is also an important part of exercising. It is recommended that you do strength training once or twice a week.
- Strength training includes: lifting weights, pilates, or isometric exercises such as push-ups and crunches.
- Know that training that focuses on one area of the body (spot training) does not reduce belly fat. To reduce belly fat, the key is diet and cardiovascular exercise. However, the more muscle you build through strength training, the more calories you can burn.
Step 3. Try different types of exercise
To keep exercise fun and enjoyable, try different types of exercise. It is also useful for avoiding overtraining or overusing certain muscle groups.
- If you don't like working out at the gym, try a dance class or join a sports team. If you like it, then it's easier to do continuously.
- Try outdoor activities like hiking, kayaking, or cycling.
- Focus on your goals to be motivated to exercise regularly.
Step 4. Go to bed early
Adults are recommended to sleep 7-9 hours a night. Sleep is very important for overall health. According to research, people who sleep less than 6 hours per night have higher levels of belly fat. Make sure you go to bed early so you can get enough sleep.
- Turn off all electronics (TV, cell phone, and computer) 30 minutes before bed.
- Turn off all the lights in the room before going to bed. Dim light can disrupt sleep patterns.
Step 5. Quit smoking and drinking alcohol
Smoking (or consuming any tobacco product) and drinking alcohol can lead to high levels of belly fat. Stop these two habits in order to reduce belly fat, lose weight, and improve overall health.
- If you need to stop taking nicotine, try asking your doctor for help. Maybe your doctor can give you additional medication or advice to help you quit.
- Limiting alcohol consumption is highly recommended. The maximum limit for alcohol consumption for women is just one dose in one day, for men two doses. It's even better if you stop drinking alcohol first while in the process of reducing belly fat.
Method 3 of 3: Monitoring Progress
Step 1. Measure your waist circumference
Waist circumference can be an indication of your risk for obesity, metabolic syndrome, and other chronic health conditions. A large waist circumference may be an indication of increased belly fat.
- To reduce the risk, women's waist circumference should be kept less than 100 cm, men less than 88 cm.
- To measure waist circumference accurately, use a non-elastic measuring strap just above the hipbone. Measure when you exhale, not when you inhale.
Step 2. Weigh each week
While the main goal is to reduce belly fat, overall weight changes should also be monitored throughout the process. Losing weight while changing your diet and exercising regularly can indicate that your belly fat level is decreasing.
- Weigh 1-2 times per week; do it always at the same time and if possible without clothes so that the results are accurate.
- Safe weight loss (along with the goal of reducing belly fat) is 0.5-1 kg per week. Losing weight more than that can risk nutritional deficiencies and the results are difficult to maintain in the long term.
Tips
- Join the online community to get various good inputs for efforts to reduce belly fat.
- Record your food intake (food diary) so you can see which foods and periods are vulnerable.
- Record exercise patterns (training diary) so that exercise can be more closely monitored.
- Join a friendly fitness class, such as an aerobics class, to stay motivated.
