Fat loss is not simply about eating less; it hinges on consuming adequate nutrients and maintaining regular meals. Prolonged, drastic calorie restriction can trigger an energy-saving state in the body, which slows metabolism and promotes fat storage, particularly visceral fat.

Consuming enough calories helps the body maintain stable energy levels and optimize metabolic function. Recommended daily calorie intake varies based on an individual's gender, age, weight, height, and physical activity level.

Healthy women generally require about 2,000 calories daily to maintain their weight and support basic functions. Men, typically having a faster metabolism, higher energy expenditure, and greater body weight, usually need around 2,500 calories daily. Those with high physical activity levels require more energy.

Based on these average calorie needs, adult men aiming to lose 0,5 kg per week should consume about 2,000 calories daily, while women should aim for approximately 1,500 calories per day. This calculation method is not suitable for pregnant or breastfeeding women.

Chicken and asparagus, rich in fiber, protein, and low in calories, support weight loss. Photo created by AI

To achieve scientific weight loss without impacting other bodily functions, carefully manage calorie reduction. Food quality is crucial. Prioritize nutrient-dense sources like lean protein (chicken breast, fish, eggs), healthy fats (nuts, olive oil, avocado), and complex carbohydrates (brown rice, sweet potatoes, oats). These foods provide sustained energy and help control insulin, a key factor in visceral fat accumulation.

Dividing daily intake into three main meals and one or two snacks helps manage hunger, prevents overeating, and stabilizes blood sugar. Consistent eating habits enable the body to regulate hunger and satiety signals. Eating on time and with adequate nutrients helps the body adjust its energy needs, reducing the risk of overeating or emotional eating. Combining this with physical exercise, especially strength training and cardio, significantly enhances visceral fat burning.

Hoang Dao Ngoc Lan, Nutritionist

Endocrinology and Diabetes Unit

Tam Anh District 7 Polyclinic