Let’s be honest: when it comes to belly fat, there’s no « magic potion, » but science points to one trick that surpasses all others in its metabolic effectiveness: controlling the insulin spike.
Belly fat (especially visceral fat) is extremely sensitive to this hormone. If your insulin is high, your body is in « storage » mode, and it’s physiologically impossible to burn fat.
The order in which you eat food
It’s not just what you eat, but the order in which you eat it during a meal. Studies show that this can reduce the glucose spike by 75%.
The winning order: 1. Fiber (salad, green vegetables, broccoli): it creates a protective barrier in your intestines.
2. Protein and Fat (meat, fish, eggs, avocado): they slow down digestion.
3. Starches and Sugars (bread, pasta, rice, fruit): these come last and are slowed down by the fiber barrier, preventing an insulin spike.
The Combo That Works Wonders (The 80/20 Rule)
If you want visible results without going on a drastic diet, combine these three pillars:
Intermittent fasting (16/8): By not eating for 16 hours (for example, by skipping breakfast), you force your body to draw on its abdominal fat reserves for energy. It’s the most powerful tool for lowering insulin levels in the long term.
Apple cider vinegar before meals: A tablespoon of apple cider vinegar diluted in a large glass of water 10 minutes before a carbohydrate-rich meal reduces its glycemic impact.
Acetic acid helps burn fat instead of storing it.
NEAT (Natural Energy and Energy): Taking a brisk 10-minute walk immediately after eating allows your muscles to use the glucose that has just entered your bloodstream before it is converted into belly fat.
Why are ab exercises (almost) useless?
A common mistake is doing hundreds of crunches. You can’t target fat loss in specific areas.
Doing ab exercises will strengthen the core muscles under the fat, but it won’t melt away your belly. For that, you need an overall calorie deficit and a healthy metabolism.
Bonus tip: Sleep! Lack of sleep causes a surge in cortisol (the stress hormone), which directly signals your body to store fat… specifically around your belly.