Women should maintain a waist circumference below 80 cm, and men below 90 cm, to reduce the risk of cardiovascular diseases, diabetes, and lipid disorders. A larger waist circumference increases the risk of visceral fat accumulation, which can disrupt the function of vital organs like the liver and heart.

Nutritionist Lai Thi Hong Van from the Weight Control and Obesity Treatment Center at Tam Anh General Hospital suggests the "2 reduce, 4 increase" principle to help reduce belly fat.

Reduce sugar. Consuming too much sugar from fast food, pastries, and candy can lead to fat accumulation throughout the body, especially in the abdominal area. Adults should limit added sugar intake to less than 10% of their total daily calories. For example, in a 2,000-calorie diet, added sugar (added to food and drinks during processing) should be limited to under 200 calories (about 12 teaspoons).

Reduce refined carbohydrates. Refined carbohydrates like white bread, vermicelli, and pastries have a high glycemic index, easily increasing blood sugar levels and promoting fat conversion. These foods are absorbed quickly, leading to hunger shortly after consumption. Prioritize whole grains like brown rice and oats to stabilize energy and manage weight.

Nutritionist Hong Van consults with a patient. Illustrative photo: Tam Anh General Hospital

Increase soluble fiber. Soluble fiber absorbs large amounts of water and slows down the movement of food through the digestive tract. This mechanism increases satiety, slows down sugar absorption, and prevents visceral fat accumulation. Good sources of soluble fiber include fruits, oats, barley, legumes, and vegetables like broccoli and carrots.

Increase lean protein. Lean protein helps build and maintain muscle mass during weight loss, which is crucial for stabilizing metabolism and managing weight. A high-protein diet can reduce appetite and increase satiety after meals. The body expends more energy digesting protein compared to fat or carbohydrates. Individuals with obesity should consult a nutritionist for personalized protein intake recommendations based on age, gender, physical activity level, and medical conditions.

Increase monounsaturated fatty acids. A diet rich in monounsaturated fatty acids is beneficial for cardiovascular health. This type of fat is abundant in olive oil, avocados, and nuts. It can reduce appetite, boost metabolism, and lower the risk of being overweight or obese in both children and adults.

Increase probiotic consumption. Probiotics help balance the gut microbiome. A healthy gut improves nutrient absorption and prevents bloating. Fermented foods like yogurt and kefir (a fermented milk drink) are rich sources of probiotics. However, according to Dr. Van, probiotics are most effective when combined with a healthy diet and regular exercise. Consult a nutritionist before supplementing with probiotics for proper usage.

Minh Duc