🔥 Belly / Visceral Fat
Chronic energy surplus
Gradual central weight gain; more calories in than out.
A daily step target plus protein-forward meals.
Steps and protein create a gentle deficit without calorie math — the low-effort path out of surplus.
Move — the mechanics that fix it: Deficit + steps + lifting
~300–500 kcal deficit, 8–10k steps, resistance 3×/week to keep muscle.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Bodyweight Squat
Fuel — foods to fuel it
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
Daily nutrient targets: protein: 130g (goal), fiber: 30g (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- Semaglutide (Ozempic / Wegovy / Rybelsus) — ★★★★★
- Tirzepatide (Mounjaro / Zepbound) — ★★★★★
- Caffeine — ★★★★★
- Green Tea Extract (EGCG) — ★★★☆☆
- Berberine — ★★★★☆
- Testosterone (TRT) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes belly / visceral fat?
Chronic energy surplus. Gradual central weight gain; more calories in than out.
What exercises help belly / visceral fat?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Bodyweight Squat.
What should you eat for belly / visceral fat?
Foods that support it: Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Thunder Tea Rice (Lei Cha), Popiah, Salmon (cooked).
What supplements help belly / visceral fat?
Evidence-ranked options: Semaglutide (Ozempic / Wegovy / Rybelsus), Tirzepatide (Mounjaro / Zepbound), Caffeine, Green Tea Extract (EGCG), Berberine.