Punch is one point of the body that makes both girls and boys lack confidence in wearing clothes. In addition to the matter of beauty. Having a belly also indicates the risk of dangerous diseases such as cardiovascular disease as well. Then let’s get fit and slender with the correct and easy-to-follow methods to reduce belly.
10 ways to reduce belly that really works
1.Eat foods that contain a lot of soluble fiber.
Soluble fiber can help you lose weight by making you feel full faster. and reduce the absorption of calories
Foods that contain soluble fiber are:
– Flax seeds
– Konjac
– Brussels sprouts
– Avocados
– Dried beans
– Blackberries
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Avoid foods that contain trans fats.
Some studies have shown that eating foods high in trans fats increases your risk of developing belly fat. But eating foods high in trans fats leads to obesity risk. hyperlipidemia Cardiovascular disease and other diseases can follow a lot.
So whether you are losing weight or not. Try to reduce your consumption of trans fats. By looking down on nutrition labels before buying food to eat every time Avoid foods that contain partially hydrogenated fats, which can be found in crackers, bakery items, margarines, spreads, etc.
Don’t drink too much alcohol.
Excessive alcohol consumption has been linked to the formation of belly fat. If you want to reduce your waist size to be smaller Must seriously reduce or abstain from drinking alcohol
eat more protein
In addition to protein is beneficial to the body in terms of being a food that helps build muscle strength. It also helps to keep the stomach full for a long time and increase the energy to burn the body during the weight loss period. If anyone is exercising for weight loss Must eat enough protein to meet the needs of the body.
Foods high in protein include:
– Meat
– Fish
– Eggs
– Dairy products
– Whey protein
– Nuts
- Reduce stress
, believe it or not. But stress can cause obesity in some people. especially in the belly 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 the stress can be reduced It will help the belly as well.
Don’t eat foods that are high in sugar.
It is well known that foods high in sugar are high in energy. *It is a common cause in people who are overweight. 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 reduce belly, you must limit eating foods that are high in sugar.
exercise with cardio
Exercise in the form of cardio. Helps to burn energy in the body the best. Therefore, it is a way to help burn the energy that is stored in the waist until it becomes a belly as well. Cardio exercise such as aerobics, cycling, running, swimming, etc. is recommended for 300 minutes per week. It will help reduce belly and excess fat. in the body for sure
exercise by lifting weights
Although cardio is a targeted and effective way of burning calories and reducing belly fat, But don’t neglect exercises to strengthen specific muscles, such as lifting weights. Or may be collectively referred to as weight training to increase muscle strength. Encourages cardio exercises to be effective even more quickly, although
weight training is clearly seen. It’s basically lifting weights, but it actually means exercising specific muscles by adding resistance to the muscles. It doesn’t always have to be weight lifting. Making a limb or a particular muscle have to use a lot of force against it is considered a magic. All training such as push-ups, squats, pull-ups, etc.
Reduce your intake of refined carbohydrates.
Refined carbohydrates are white rice, white flour, various noodles. Eating too much refined carbohydrates has been associated with an increased risk of growing belly fat. Instead, it’s better to eat whole-grain carbohydrates, 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 to make weight loss more effective. This is something that many people overlook.
If we don’t get enough sleep or sleep too late will increase the risk of gaining weight It’s not just the risk that late nights may eat more late nights. But also about the function of hormones in the body that affect the body’s metabolic system that may function worse. Makes us fat easier than ever, too.
If you have trouble sleeping Should see a doctor for timely diagnosis and treatment.
