Most of us are probably tired of being constantly bombarded with advertisements for trendy diets to try. These fast, trendy diets are tempting as they seem easy, but they are not sustainable and are often very unhealthy. If visceral fat loss is your specific goal, trendy diets won’t work as well as gradually changing your daily eating habits.
To learn more about belly fat loss, we spoke to two experienced dieticians to get their advice on some of the habit changes that actually work for long-term, healthy and sustainable weight loss. Here’s what they had to say and for more healthful weight loss tips, check out 30 Spring Superfoods Essential for Weight Loss.
There is value in the specific foods you choose to eat on your weight loss journey, but sometimes it’s also about making sure you balance the types of food you eat too.
“Many people carry extra weight around their midsection because they are eating too many calories, which can lead to fat accumulation,” says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Handbook and member of our board of medical experts. “To help keep your body well fed and manage calorie intake during meals, follow along The rule of the dish. Give 1/4 of your plate is a high-fiber carbohydrate such as brown rice, wholemeal bread or quinoa 1/4 of your plate is lean protein like beef, fish or chicken, and then fill half of your plate with colorful vegetables. Vegetables provide water and fiber content to help you feel full faster with very few calories. So, wait 15 minutes before deciding if you need more food, and if you do, come back for more vegetables. “
Eating a balanced diet that includes a lot of fiber is important for losing visceral fat.
“Fiber helps slow digestion, which means it helps you fill up faster and stay full longer,” says Goodson. “Consuming high-fiber foods such as whole grains, fruit with edible peel, or even nuts and seeds with meals and snacks could help you eat less, eventually leading to some weight loss around your midsection. Some ideas include oatmeal with seeds and berries in the morning, adding nuts to a snack and choosing a whole grain to fill a quarter of the plate for lunch and dinner. “
Another very important nutrient to make sure you get enough on your weight loss journey is protein.
“Protein slows digestion and helps you fill up faster and stay full longer, just like fiber does. It also helps stabilize your blood sugar and energy levels,” says Goodson. “Eating adequate protein at all meals and snacks can help you stay fuller throughout the day, ultimately helping you eat less and reduce your calorie intake. Consuming a calorie deficit on a regular basis can help you lose weight and reduce your calorie intake. ideally to reduce visceral fat. “
“I have my clients who follow a customized macro plan, and to be very simple, I recommend that they match the protein in grams with their current weight (pounds),” says Courtney D’Angelo, MS, RD, author of Go Wellness. “Finding protein-rich foods is the key to meeting your daily protein goals, and protein powders are something we can add there too.”
People often assume that losing visceral fat means giving up carbohydrates, but that’s not true at all. Carbohydrates are needed to give your body the nutrients and energy it needs, and incorporating healthy ones into your daily diet can help you reach your health goals.
“If we want to change our body composition and lose visceral fat, or any other fat, we need to commit to our exercise,” D’Angelo says. “I generally recommend 45 minutes of cardio a day, and you’ll need a sufficient amount of energy to do that. One of the best ways to get that energy is to eat carbohydrates. Find good carbohydrates such as whole grains, vegetables, whole fruit, nuts or beans and incorporate them into your diet. “
Along with protein and carbohydrates, fat is another key nutrient your body needs to lose weight. However, not all fat is created equal.
“Fat is another specific type of nutrient your body needs to absorb vitamins, produce energy, and protect brain and heart health,” D’Angelo says. “But there is a difference between” good “and” bad “fats.” Good “fats help you manage weight, keep you mentally focused, fight fatigue and manage your mood, all of which are vital to get rid of visceral fat. The “good” fats are unsaturated fats and omega-3 fatty acids, so find these types of foods and add them to your daily diet as well. “