I want you to think of your belly fat like a bank account. But instead of storing money, it stores fat. Like plenty fat.
If you spend more than you’re earning, eventually you’ll run out of money. In much the same way, getting rid of visceral fat is all about creating an energy deficit by “spending” more energy than you get from your diet.
You’re said to be in an “energy deficit” when there is a mismatch between the amount of energy your body needs and the amount it gets from food.
As a result, it starts looking for something to make up the deficit.
And, provided your diet and training program are set up right, that “something” will be the fat you want to get rid of.
When it comes to losing visceral fat, the food you eat (or don’t eat) is a lot more important than what you do in the gym.
The key things to focus on are creating an energy deficit, getting enough protein (which fills you up as well as helping your muscles repair and grow), eating more simple, wholesome, nutrient-dense foods, and cutting down on the junk that you know isn’t doing you any good.
Ultimately, the “best” meal plan for losing visceral (belly) fat is one that you can stick to.
Compliance and consistency trumps most other things when it comes to getting in shape.
Doing hundreds of crunches is not going to selectively burn the fat from your belly.
Same thing goes for sit-ups, the bicycle crunch, leg raises or any of the various “drawing in your belly button” exercises.
These exercises will build and strengthen the abdominal muscles that sit underneath your belly fat.
But they won’t get rid of the fat that’s covering them up.
Incorporate weights. Add in some squats but most of all, Eat smart!
Culled from healthline.com