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Belly is a part of the body that makes both women and men lack the confidence to wear clothes. In addition to the matter of beauty and Having a belly can also indicate your risk of dangerous diseases like cardiovascular disease.
After all, let's get fit and slim with the correct and easy way to reduce belly fat.
10 ways to reduce belly that actually work according to science
Eat foods with lots of soluble fiber.
Soluble fiber can help you lose weight by eating it and making you feel full faster. and reduce the absorption of calories
Foods that contain soluble fiber include:
flax seeds
Raid line
Brussels Sprouts
avocado
dried beans
blackberry
Avoid foods that contain trans fats.
Some studies have shown that eating foods high in trans fats increases your risk of developing a belly. But eating foods high in trans fats lead to obesity risk. hyperlipidemia Cardiovascular disease and many other diseases can follow. So whether you are losing weight or not Try to reduce your consumption of trans fats. Always look down on the nutrition label before buying food to eat. Avoid foods containing partially hydrogenated fats, which can be found in crunchy snacks, bakeries, margarines, spreads, etc.
Don't drink too much alcohol.
Excessive alcohol consumption has been linked to the formation of a belly. If you want to reduce the size of your waist to be smaller. must seriously reduce or refrain from drinking alcohol
eat more protein
In addition to protein is beneficial to the body in terms of being a food that helps build strength and muscle. It also helps to keep you full for longer and increases the energy to burn the body during weight loss. If anyone is exercising for weight loss Must eat enough protein to meet the needs of the body.
Foods that are high in protein include:
meat
fish
egg
dairy products
whey protein
various nuts
reduce stress
If you don't believe, you have to believe But stress can cause obesity in some people. especially in the belly part This is because stress can stimulate the adrenal glands to produce cortisol. also known as “stress hormones”, which if there is a lot of this hormone will cause more fat around the waist If you can reduce stress It will help your belly as well.
Don't eat foods that are high in sugar.
It is well known that high-sugar foods are followed by high energy. It is a common cause of obesity in people. It is also the cause of many dangerous diseases such as diabetes, heart disease, and fatty liver, etc. Therefore, if you want to lose weight and lose belly fat, you must limit your intake of foods that are high in sugar.
exercise with cardio
Cardio exercises Helps to burn energy in the body best Therefore, it is a good way to help burn the energy stored in the waist until it becomes a belly. 300 minutes of cardio exercise such as aerobics, cycling, running, swimming, etc. is recommended per week. It will help reduce belly and various excess fat. in the body for sure
exercise by lifting weights
Although cardio is a direct and effective way to burn calories and reduce your belly, But don't neglect exercises to strengthen specific muscles like weight lifting. Or may be collectively known as weight training to increase muscle strength. Encourage cardio exercises to be effective faster as well.
Although weight training is clearly seen. It's going to be weightlifting, but it actually means working out a specific muscle by increasing the resistance on that muscle. It doesn't always have to be lifting weights. Making an arm, leg, or any part of a muscle requires a lot of force to resist the force is considered magic. All training such as push-ups, squats, pull-ups, etc.
Reduce the intake of refined carbohydrates.
Refined carbohydrates are white rice, white flour, and various noodles. Eating too much refined flour increases the risk of getting a bigger belly. Turning to eating unrefined carbohydrates is better, such as eating brown rice instead of white rice. Eat whole wheat bread instead of white bread. and eat more vegetables and beans instead.
get enough sleep
Getting enough sleep is another important factor for more effective weight loss. which is something that many people overlook
If we do not get enough sleep or sleeping too late This increases the risk of gaining weight. It's not only the risk that staying up late may be eating more late at night. It's also about how hormones in the body affect the body's metabolism that may function worse. Makes us fat easier than before as well.
If you have trouble sleeping Should see a doctor for a timely diagnosis and treatment.
