Content

• Steps
• Advice
• Warning

A lot of people experience problems while losing weight. Losing excess belly fat is not just for cosmetic purposes: visceral fat - which is mainly concentrated in the abdomen - will cause the body to produce a variety of stress hormones that affect production. insulin production. As a result, excess fat in the abdomen leads to complex diseases like type 2 diabetes and cardiovascular disease. There is no way to lose belly fat on its own, but diet and exercise will gradually burn belly fat. Knowing how to lay the first bricks for belly fat loss can help you feel better and lead you to a healthier and more active lifestyle.

Steps

Part 1 of 3: Changing your diet

1. 

   Cut calories. The key to weight loss isn't exhausting exercise - it's your diet. If you burn 500-750 more calories than you take in each day, you will lose 0.5-1kg per week (more loss is considered unsafe). You can make a lot of small changes to cut calories in your diet, such as replacing high-calorie sauces with vinegar oil and asking to separate sauces / sauces, table meals. instead of in front of the television, do not add cheese and greasy dishes to salads and meals, use small plates, do not add whipped cream to coffee, etc.

2. 

   
   
   Add more protein. The body needs protein to repair damaged cells and is important for growth and development. Besides, protein also contributes to weight loss. Protein-rich diets usually help keep us feeling full for longer and also aid in weight loss when combined with a reduction in carbohydrates. However, it's important to remember that not all sources of protein are good for you: while red meat and skim milk products are both high in protein, they also increase your risk of heart disease. Good sources of protein include:
   • Soy protein
   • Legumes and beans
   • Nuts
   • Fish
   • Poultry meat has removed the skin layer
   • Lean beef or pork
   • Low-fat or fat-free dairy products

3. 

   
   
   Add polyunsaturated fats. While saturated fat causes the body to store visceral fat, leading to increased abdominal size and excessive weight gain, studies show that a diet rich in polyunsaturated fats promotes growth. muscle instead of accumulating fat. Polyunsaturated fats also lower cholesterol levels in the body, reducing the risk of stroke and cardiovascular disease. Sources of polyunsaturated fats include:
   • Olive oil
   • Soybean oil
   • Corn oil
   • Sunflower oil
   • Salmon
   • Mackerel
   • Herring
   • Salmon flower (trout)
   • Walnut
   • Sunflower seed
   • Tofu
   • Soy bean

4. 

   
   
   Take a food supplement with a low glycemic index. Foods with a low glycemic index (GI) are usually digested and absorbed more slowly than foods with a high glycemic index; And when combined with exercise, a low-glycemic index diet is believed to be very effective for weight loss. Foods with a low glycemic index include:
   • Legumes and lentils
   • Apple
   • Apricots
   • Banana
   • Carrot
   • Corn
   • Mango
   • Oranges
   • Certain types of pasta

5. 

   Avoid processed foods. Processed foods are often sought by many as a comfort food. However, some processed foods like refined grains and refined sugars increase inflammation in the body and cause excess fat in the abdomen.

6. 

   Drink green tea. Some studies suggest that drinking green tea (including decaffeinated green tea) or green tea extract can increase the body's ability to oxidize fat and reduce fat. These studies used green tea extracts formulated into capsules, but dieters still benefit from the same benefits from drinking green tea.

7. 

   Canxi additional. Adults typically need about 1,000mg of calcium per day to maintain muscle, nervous system function, and bones with strong teeth. Besides, calcium also helps prevent the body from storing visceral fat in the abdomen. Although studies have not demonstrated a significant change in weight with increasing calcium intake, researchers report that calcium still has a minor effect on some people. The body needs vitamin D to absorb calcium; therefore, remember to take vitamin D supplements. Calcium-rich foods include:
   • Functional foods
   • Fat-free or low-fat dairy products
   • Kale
   • Salmon
   • Tofu (containing calcium sulfate)
   advertisement

Part 2 of 3: Exercise and exercise regularly

1. 

   Set goals. Setting goals helps you stay motivated by working hard to get what you want. Setting goals according to the SMART method is considered by many to be the best way to orientate and strive.
   • SMART goals are element specific (Specific), under control (Measurable), obtainable (Attainable), practical (Realistic), and time limited (Time). For example, instead of saying "I want to be healthier", your goal would be "I want to push the 50kg bar three times in a row for 3 months." Or, "I want to lose 5kg in 4 months".
   • After you set a goal, you can make a plan to accomplish it. What do you need to do to achieve your goals?
   • As soon as you reach your goal, you will begin to think about setting and completing the next SMART goal.

2. 

   Focus on doing exercises to increase your heart rate. Exercise to increase heart rate is one of the best options for weight loss. Studies show that heart rate-raising exercises like walking, jogging and running at all intensities are very effective. This is because cardio / aerobic exercises train the muscles in the arms, legs and hips, increasing blood circulation to all muscle areas. Some effective heart rate exercises include:
   • Walk
   • Small jogging / jogging
   • Cycling
   • Swimming
   • Snowboarding
   • Take the stairs
   • Exercise with a full body exercise machine
   • Rowing
   • Aerobic dance

3. 

   Lose fat with high intensity interval training (HIIT). If you want to lose weight fast, exercise HIIT can exploit your metabolism up to 24 hours after your workout. That means your body will continue to burn calories after you've finished exercising. HIIT exercises burn more calories in less time than a regular rhythmic heart rate exercise. Researchers observed two experimental groups, one running 30-60 minutes 3 times a week, the other doing 4-6 30-second sprints on the treadmill and resting 4-6 minutes between each. runs. After 6 weeks, the results showed that the group doing the HIIT exercise lost weight more effectively.
   • To be effective at HIIT, you need to spend 90% of your energy in each high intensity workout. That means you will not walk, jog or jog that will Sprint fast enough to talk.
   • Start with high intensity exercise for 30 seconds, then rest (either by walking or doing low intensity exercise, not standing still) for about 1 minute. Gradually, you'll be able to do high-intensity workouts for longer periods of time (try to stretch for 60-90 seconds) and reduce breaks at a 1: 1 ratio (such as exercise with intensity. altitude for 90 seconds then rest 90 seconds).
   • Start the HIIT exercise with 5 minutes of warm-up, then do 20 minutes of HIIT, and relax for 5 minutes.
   • Try cycling, sprinting and canoeing.

4. 

   Work out with weights. Weight training is a great way to lose weight, tone muscles and burn calories effectively. Experts suggest combining 2-3 workouts with weights per week and you should see noticeable results after a few weeks.

5. 

   Practice your core muscles. When it comes to training for core muscles, many people think about crunching. Crunches help your body build abdominal muscles, but contrary to popular belief, crunches don't have much of an impact on belly fat loss and can actually cause serious damage to your spine. Try doing strength training exercises for core muscles like yoga, or try abdominal and plank exercises. advertisement

Part 3 of 3: Lifestyle changes

1. 

   Get enough sleep each night. Studies show that sleeping less than 5 hours per night or more than 9 hours can lead to weight gain. Some studies also show that lack of sleep causes the body to crave high-calorie foods and increases caloric intake.
   • Adults should sleep about 7-9 hours per night.

2. 

   Reduce stress levels. Stress causes the body to crave greasy foods, often referred to as "comfort foods", and can also lead to the habit of snacking or eating when the body is not really hungry. Finding ways to reduce your stress levels can help you feel better and lose weight faster.

3. 

   Increase or diversify physical activity. Try new things. This will help you feel interested and want to be more active. Repeating an exercise in the gym over the course of several months will lead to a "saturated" state that keeps you from noticing change. Try another activity, or hire a trainer to add variety to your workout routine.

4. 

   Stay motivated. We often lose motivation in maintaining our diet and exercise habits. Finding other reasons to stay motivated beyond your belly fat loss goals, like changing your genetics, getting in shape or wearing your favorite clothes, can be more motivating for you to achieve the goal. pepper related to bodybuilding and lifestyle. advertisement

Advice

• Track your progress by measuring, taking "before and after" pictures and checking your weight at least once a week.
• Cook at home when possible and use olive oil or anti-stick sprays instead of butter. When eating out, choose high-protein foods over foods high in carbohydrates like pasta. Ask for sauces and sauces separate to cut extra calories.
• Find "teammates" with exercise or diet to help you stay motivated.
• Consider hiring a dietitian or a personal trainer to help you stay on track and stay motivated.
• Focus on your goal. Perhaps thinking about your ability to fit in your favorite outfit will help.
• Journal or make a training log to see your progress. There are many applications to help you do this.
• Be confident and try to eliminate stress and unhealthy foods.

Warning

• Be careful when using all exercise equipment as you can sometimes injure yourself.
• If you are not currently active, or have just recovered from a medical condition, talk with your doctor before starting a new diet or exercise routine.