Many people struggle with weight loss issues. Losing belly fat in particular is about more than just aesthetics: visceral fat, the kind of fat that tends to settle around the midsection, can cause an increase in your body's production of stress hormones that can affect your body's insulin production. As a result, excess belly fat can lead to serious complications like type 2 diabetes and heart disease. There is no way to target belly fat, but diet and exercise will eventually burn off belly fat. Knowing how to take the first step can help you feel better and get you on the road to a healthier, more active lifestyle.




Changing Your Diet Style
1. Cut back on calories
The most important part of losing weight is not working out until you collapse — it's your diet. If you burn 500 to 750 more calories than what you eat every day, you will lose 1–2 pounds every week (any more than that is considered unsafe weight loss). There are tons of little changes you can make to cut calories from your diet, from replacing high-calorie dressings with vinaigrette and asking for all dressings/sauces served on the side, eating at the table instead of in front of the tv, skipping cheese and other fatty additions to your salads and meals, using smaller plates, leave off the whipped cream on your coffee drink, and on and on.
2. Eat more protein.
Protein is required by the body to repair damaged cells and plays a vital role in growth and development.
But it can also play a role in weight loss. Diets high in protein tend to make people feel fuller, and when paired with a reduction in carbohydrate intake these diets can help with weight loss. However, it's important to remember that not all sources of protein are good for you: red meat and full-fat dairy products, though high in protein, can also increase the risk of heart disease. Good sources of protein include:
Soy protein
Legumes and beans
Nuts
Fish
Skinless poultry
Lean beef or pork
Fat-free or low-fat dairy products
3. Eat polyunsaturated fats.
While saturated fat leads to the body's retention of visceral fat, causing abdominal girth and excessive weight gain, studies have shown that a diet high in polyunsaturated fat helps promote the production of muscle mass instead of body fat. Polyunsaturated fats can also help reduce cholesterol levels in the body, lowering the risk of stroke and heart disease.
Sources of polyunsaturated fats include:
Olive oil
Soybean oil
Corn oil
Sunflower oil
Salmon
Mackerel
Herring
Trout
Walnuts
Sunflower seeds
Tofu
Soybean
4. Eat low-glycemic-index foods
Foods that are low on the glycemic index (GI) are digested and absorbed more slowly than high-index foods, and when coupled with increased physical activity a low-GI diet has been shown to be effective in losing weight. Foods that are low on the glycemic index include:
Beans and lentils
Apples
Apricots
Bananas
Carrots
Corn
Mango
Oranges
Certain types of pasta

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https://thesmartcitizens./2019/05/07/tips-on-how-to-burn-belly-fat-fast/