6 simple ways to lose belly fat you need to know
6 simple ways to lose belly fat you need to know, based on science
Belly fat is closely related to increasing the risk of certain diseases, such as cardiovascular disease, diabetes, bone and joint diseases and some other diseases. Most people can completely reduce excess belly fat through lifestyle changes, including eating a healthy diet with lots of protein, vegetables and fruits, and limiting sugary drinks. alcohol, especially regular exercise.
Simple habits help you lose weight within 1 month
- Limit sugary foods
Foods containing a lot of sugar are very harmful to your health. If you consume a lot of these foods, it can lead to uncontrolled weight gain. Affects your weight loss.
Researchers revealed that adding a lot of sugar will affect the body’s metabolism. In addition, excess sugar, mainly fructose, increases the risk of bad fats accumulating around your liver and belly.
In sugar, half is glucose, the other half is fructose. When consuming too much sugar, the liver will be overloaded with excess fructose, and will be forced to turn it into fat. This process itself causes negative effects on overall health, including increased liver fat, belly fat, insulin resistance, or other metabolic problems.
Liquid sugar also has the potential to lead to other bad health conditions. The brain doesn’t seem to use liquid calories the same way as solid calories, so when you drink sugary drinks, your body takes in more calories. Some studies also show that children will have more than a 60% risk of obesity if they add sugary drinks to their daily diet.
You should cut down on the amount of sugar in your diet, and consider your risk factors to decide whether to completely eliminate sugary drinks. These drinks, including sugar water, fruit juice, sugary soda, or some other sports drinks are high in sugar.
In addition, you should read the nutrition label carefully to ensure the product does not contain refined sugar. Even foods that are considered healthy on the market can contain a certain amount of sugar.
- Load up on protein
It can be said that protein is a nutrient that plays an extremely essential role in supporting weight loss. Studies show that protein can reduce cravings by up to 60%, increase metabolism by 80-100 calories/day, and help you consume 441 fewer calories/day, which is very good for weight loss.
Protein-rich foods are good for reducing belly fat
If your main goal is to lose weight, adding more protein to your daily diet will be the most effective weight loss method for you. Protein not only helps you lose weight, but it also helps you maintain a balanced figure and avoid regaining your original weight.
In addition, protein is also especially effective in reducing belly fat. Scientists say that people who eat more protein will have less belly fat. Refined carbs and oils can increase belly fat, while fruits and vegetables have the potential to reduce fat.
Protein is often found in eggs, beans, nuts, fish, meat and dairy products. These foods are the best sources of protein for diets, especially for those following a vegetarian diet.
If you’re not sure how to get enough protein in your diet, try using another protein supplement, such as whey protein. This is a healthy and very convenient option to increase your protein intake.
- Cut down on carbohydrates
Eating less carbs is one of the most effective ways to lose weight. When you cut down on the amount of carbs you eat, your appetite will be reduced, thereby helping you lose weight more easily.
Some studies have shown that a low-carb diet can reduce weight 2-3 times compared to a low-fat diet. This was true even though people in the low carb group were allowed to eat as much as they wanted, while those in the low fat group had their calories restricted.
Besides, low carb diets also cause the body’s water weight to decrease quickly, avoiding water retention and achieving immediate weight loss results. You will notice a difference in your body measurements within 1-2 days.
In addition, a low-carb diet also helps reduce excess fat in the abdomen, and around other organs. The lost fat is belly fat that is not good for the body. You should avoid eating refined carbs, such as candy, sugar, and white bread.
If your goal is to lose weight quickly, you can reduce your carb intake to 50 grams/day. This puts your body in a state of ketosis, controlling your appetite and helping your body burn fat for energy.
Overall, a low carb diet not only results in rapid weight loss, but it also significantly improves health outcomes for people with type 2 diabetes.
- Add foods rich in fiber
Fiber from foods is often difficult to digest in the body. Eating lots of fiber will help you lose weight safely and effectively. However, not all fibers have the same effects. Mostly only soluble viscous fibers have an impact on your weight. These fibers are fibers that bind with water, which then form a thick gel that sits in the body’s intestines.
This special gel has the ability to slow down the movement of food through the digestive system. In addition, it also slows down the digestive process, as well as the body’s absorption of nutrients. As a result, you will feel full longer, thereby significantly reducing appetite.
You can add more fiber through foods such as fruits, vegetables, legumes, cereals, and oats. Another type of dietary fiber that also helps with weight loss is glucomannan. This is the best type of vegetable viscous fiber today, which has been proven by many studies to be safe and very effective in weight loss.
- Exercise regularly
Regular exercise is one of the best things people can do to help prolong life, improve health, and prevent disease. One of the amazing health benefits that exercise brings is reducing belly fat.
However, this does not mean that you only focus on doing abdominal exercises, because losing fat in one spot on the body is impossible. According to the results of a recent study, exercising abdominal muscles for 6 weeks does not have a strong effect on waist circumference or the amount of excess fat in the abdominal cavity. Instead, weight training or cardiovascular exercise will help reduce fat throughout the entire body.
In addition, belly fat will decrease significantly if you regularly practice aerobic exercises, such as walking, jogging, or swimming.
Regular exercise can completely prevent belly fat from returning after weight loss. This shows that exercise has a particularly important position during the weight maintenance process for everyone.
Not only that, exercise also contributes to reducing inflammation, reducing blood sugar levels and improving other metabolic activities related to excess belly fat in the body.
- Track food intake to lose weight
Most people know that what we eat every day is very important. However, many of them do not know clearly what they are eating. Some people may think they are on a low-carb or high-protein diet, but in reality they often overestimate or underestimate the exact amount of food being consumed.
Tracking your food intake doesn’t mean you have to weigh, measure, measure, or count everything you eat. The essence of this is to track the amount of food consumed every hour and for several consecutive days to help you realize what you should change.
You should map out a specific plan in advance to achieve certain goals, such as increasing protein intake to 25-30% of calories, or cutting down on unhealthy carbs.