(Image source from: Canva.com)

Belly fat, which is also known as visceral fat, can cause many problems for your health. A lot of studies have shown the bad ways that visceral fat can affect your health. Having belly fat is linked to high blood pressure, increased cholesterol, and swelling, and these things can lead to heart issues. Some studies also suggest that too much fat in the stomach can mess with how your body uses insulin, making you more likely to have insulin resistance and type 2 diabetes. Also, belly fat can cause hormone problems, issues with your metabolism, and even raise your risk of getting certain cancers.

If belly fat is not taken care of, it could cause lasting damage. However, it is possible to prevent and handle belly fat. By making changes to what you eat and how you live, there are many things you can do to help you lose belly fat in a way that lasts.

A full guide to getting rid of belly fat:

Changes in what you eat: A healthy food plan helps you stay at a good weight, makes sure you get the right nutrients, and improves your overall health.

To reduce belly fat:

- Focus on eating whole foods like fruits, vegetables, and whole grains.
- Include protein-rich foods and healthy fats in your meals.
- Eat less sugary drinks, sweets, and processed foods. Choose natural sweeteners and real fruits instead.
- Think about eating fewer refined carbohydrates and replacing them with whole grains that have more fiber.
- Make sure to get enough fiber and protein in your meals. Fiber and protein help you feel full for longer and stop you from eating too much.

Keep moving: A full exercise plan that includes cardio workouts, strength exercises, and core workouts can help you target belly fat and lower your overall body weight. Try to get at least 150 minutes of cardio exercise each week to help burn calories and decrease belly fat. Add strength training at least two times a week to build muscle, which speeds up your metabolism and helps you lose fat.

Even though you can't only lose fat in one area, core training can help make your core muscles stronger and tone your stomach area.

Other changes to your life:

Focus on sleep for weight loss: Getting good sleep for at least 7 to 9 hours each night helps you lose weight. Not getting enough sleep is linked to increased hunger and higher stress hormone levels, and both of these can make you gain weight around your waist.

Deal with stress: Higher cortisol levels can cause you to overeat, leading to more belly fat buildup. Add stress relief activities like mindfulness, meditation, yoga, or deep breathing exercises to your daily routine.

Stay hydrated: Drinking lots of water helps control your hunger and improves your metabolism. Try to drink at least 8 cups (64 ounces) of water each day, or more if you are active or in a hot place.

Losing weight is a hard process. Its not just about counting calories. Many problems can make you feel down. Keeping track of your progress helps you see small wins and encourages you to stay on track.

If you're struggling to lose fat around your stomach or don't know the right way to do it, consider talking to an expert to get a plan made just for you.