Eat plenty of anti-inflammatory foods
Higher body fat is associated with higher levels of inflammation in the body because fat cells release inflammatory hormones called adipokine. A diet rich in inflammatory foods such as refined carbohydrates, processed meats and foods with added sugar contributes to increased visceral fat.
Focus on eating more anti-inflammatory foods like fruits rich in fiber, vegetables, whole grains, beans, and healthy fat sources and lean protein like seafood, low-fat dairy, eggs, and nuts to help you achieve your goal of reducing visceral fat.
Supplement more protein
Protein helps increase muscle and increase satiety, thereby supporting weight loss. In addition, protein helps regulate hormones that control hunger and appetite. Divide your daily protein intake and ensure adequate protein intake at meals.
Add fiber
Fiber contributes to a feeling of fullness after meals. Fiber is abundant in plant-based foods such as fruits, vegetables, beans, legumes, whole grains, and nuts.
Eat regularly
Eating regularly helps lose weight, eating regularly throughout the day helps you avoid being too hungry and overeating.
Exercise regularly
You need to combine cardio and strength training to help reduce body fat. Exercise at least 30 minutes a day such as high-intensity interval training, walking, and running on slopes.
Consider lifestyle factors
Other lifestyle factors associated with reducing visceral fat and body fat in general include reducing stress, focusing on better quality sleep, reducing alcohol intake, and quitting smoking.
Ways to reduce stress include meditation, regular exercise. Avoiding exposure to screens and blue light before bed can help you get quality sleep.
