For starters, reduce your intake of processed foods. These are commonly packed with sugar and high-fructose corn syrup.
Eating too much sugar can cause weight gain and increase your risk of metabolic diseases .
Instead, focus on consuming higher amounts of protein. High-protein diets have been linked to greater feelings of fullness that may translate to lower calorie intake.
A study of overweight and obese men showed that when protein made up 25% of their calorie intake, appetite control and feelings of fullness increased by 60%.
Moreover, a protein intake of around 25–30% of your daily calories may increase your metabolism by up to 100 calories per day.
Increasing your fiber intake is another good strategy for weight loss. Vegetables high in soluble fiber have been shown to help with weight loss. They may increase feelings of fullness and decrease calorie intake over time .
Portion control is another effective tool, as moderating your food intake has been shown to help cause weight loss.
When you consume whole foods, more fiber, more protein and control your portions, you are more likely to cut back on calories.
Achieving a long-term calorie deficit is crucial for losing weight and belly fat.
Studies show that people can lose belly fat through either moderate or vigorous-intensity aerobic exercise, as long as they maintain a caloric deficit.