Belly fat, especially visceral fat, is located inside the abdominal cavity and around vital organs such as the heart, lungs, stomach, liver, and intestines. This fat is dangerous not only because it is invisible but also because it wraps around and envelops important organs.

Excessive fat accumulation produces chemicals that can trigger inflammation in the body. This inflammation can damage blood vessels, trigger plaque buildup in arteries, increase the risk of coronary heart disease, and increase the risk of type 2 diabetes.

Natural ways to get rid of belly fat

It is important to know that belly fat is a type of visceral fat that is more difficult to lose than subcutaneous fat. However, this does not mean that this fat cannot be removed. There are several ways to lose belly fat naturally, including:

Good calorie management

Visceral fat is said to be highly responsive to food intake. Therefore, we must establish what is known as a calorie deficit in order to lose weight and eliminate belly fat.

A calorie deficit means consuming fewer calories than the body uses. This forces the body to use energy reserves in the form of fat to meet caloric needs, ultimately leading to weight loss.

In addition to paying attention to the number of calories, it is also important to pay attention to the quality of food consumed. Steer clear of processed, fast, and sugar- and saturated-fat-rich foods that are typically high in calories and low in nutrients.

Read more: 5 Hal yang Perlu Dipertimbangkan Sebelum Mencoba Defisit Kalori

Reduce sugary drinks

Excessive sugar consumption can be a major cause of weight gain, especially in the abdominal area. Excessive sugar intake can also lead to an increase in visceral fat, insulin resistance, metabolic disorders, and chronic inflammation.

Watch your consumption of sugary drinks such as milk tea, sweet tea, coffee, and soda, and reduce your intake of excess sugar by reading the labels of the foods and drinks you eat.

Reduce refined carbohydrates

Refined carbohydrates are those that undergo processing, such as white bread, pasta, biscuits and high-sugar snacks. These foods tend to be high in sugar and low in fiber and nutrients, which increases the risk of accumulating belly fat.

Rather, give preference to complex carbohydrates found in fruits, vegetables, beans, and whole grains. These foods are high in fiber and packed with essential nutrients. Additionally, complex carbohydrates help to maintain satiety and consistent energy levels because they are digested more slowly by the body and do not cause abrupt spikes in blood sugar.

Eat lean protein

Protein is an essential nutrient that keeps body functions functioning and helps with weight control. Choose lean protein sources like fish, skinless chicken, beans, and legumes to shed pounds and reduce belly fat.

Selecting sources of lean protein can help you lose weight healthily and lower your chance of heart disease.

Read more: Diet Tinggi Protein, Benarkah Efektif untuk Menurunkan Berat Badan?

Exercise regularly

Regular exercise is essential if you wish to manage your weight. But in order to lose belly fat more successfully, you must select the appropriate kind of exercise, such as:

• • Aerobics
  • Cardio exercises such as swimming, brisk walking, rowing, cycling, jogging or joining a fitness class
  • HIIT exercises such as jumping jacks, burpees, pushups, jump squats, and high knees
  • Lifting weights
  • Abdominal exercises such as plank, bicycle crunches, abdominal crunches, and leg lifts
  • Lower abdominal exercises such as mountain climbers, lying leg raises, sit-ups, scissor kicks, and toe touches

To lose belly fat, it is critical to combine physical activity with a healthy diet. If you find it difficult to accomplish this on your own, you can ask a physician or nutritionist for assistance in creating a healthy eating plan.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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