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Belly fat is closely associated with an increased risk of several diseases, such as heart disease, diabetes, osteoarthritis and a number of other diseases. Most people can completely lose excess belly fat through lifestyle changes, including following a healthy diet with lots of protein, vegetables and fruits, and limiting sugary drinks. alcohol, especially with regular exercise.
1. Limit sugary foods
Foods high in sugar are very harmful to your health. Overconsumption of these foods can lead to uncontrolled weight gain.Researchers revealed that adding a lot of sugar will affect the body's metabolism. In addition, excess sugar is mainly fructose, which increases the risk of bad fat accumulation around your liver and belly.
In sugar, half is glucose, the other half is fructose. When you eat too much sugar, the liver is overloaded with excess fructose, and is forced to turn it into fat. It is this process that causes adverse 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 in 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 60% risk of obesity if sugary drinks are added to their daily diet.
You should cut down on sugar in your diet, and consider your risk factors to decide whether or not to completely eliminate sugary drinks. These drinks, including sugar water, fruit juice, sugary soda, or certain other sports drinks are high in sugar.
Also, you should read the nutrition label carefully to make sure the product doesn't contain refined sugar. Even the healthiest foods on the market can contain a certain amount of sugar.
2. Loads of Protein
It can be said that protein is a type of nutrient that plays an extremely important role in supporting weight loss. Studies show that protein can reduce cravings by up to 60%, boost metabolism by 80-100 calories/day, and help you eat 441 fewer calories/day, which is great for weight loss.
Thực phẩm giàu protein tốt cho việc giảm mỡ bụng
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 has the effect of losing weight, but it also helps you maintain a healthy physique, avoiding regaining the original weight.
In addition, protein is also particularly effective in reducing belly fat. Scientists say that people who eat more protein have less belly fat. Refined carbs and oils can increase belly fat, while fruits and vegetables are likely to reduce fat.
Protein is often found in eggs, legumes, nuts, fish, meat and dairy products. These foods are the best sources of protein for any diet, especially those who are following a vegetarian diet.
If you don't know 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.
3. Cut down on carbohydrates
Eating less carbs is one of the most effective ways to lose weight. When you cut down on carbs, your appetite is reduced, making it easier to lose weight. Some studies have shown that a low carb diet can lead to 2-3 times less weight loss than 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 were restricted in calories.
Besides, a low carb diet also causes the body's water weight to drop quickly, avoiding water retention and achieving an instant weight loss effect. 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 fat lost is the amount of 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 into a state of ketosis, controls appetite, and helps your body burn fat for energy.
Overall, a low carb diet not only results in rapid weight loss, but it also significantly improves health status for people with type 2 diabetes.
4. Add fiber-rich foods
Fiber from foods that are often difficult to digest in the body. Eating a lot of fiber will help you lose weight safely and effectively. However, not all fiber has the same effect. 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 stays in the intestines of the body.
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 absorption of nutrients by the body. As a result, you will feel full for longer, which in turn significantly reduces appetite.
One study found that adding 14 grams of fiber per day resulted in a 10% decrease in calories and about 4.5 pounds (2 kg) of weight over 4 months. Eating 10 grams of fiber per day will reduce the amount of excess fat in the abdominal cavity by 3.7%. This is proof that soluble fiber is very useful in reducing harmful belly fat.
You can get more fiber through foods like fruits, vegetables, legumes, whole grains, and oats. Another type of dietary fiber that also works for weight loss is glucomannan. This is a type of vegetable viscous fiber that is the best available today, has been proven by many studies to be safe and has a very good effect on weight loss.
5. Exercise regularly
Regular exercise is one of the best things everyone should do to help prolong life, promote health and prevent disease.
One of the amazing health benefits of exercise is reducing belly fat.
However, this does not mean that you should only focus on performing abdominal exercises, because losing fat at one point on the body is an impossibility. According to the results of a recent study, abs workout for 6 weeks did not have a strong effect on waist circumference, or excess fat in the abdominal cavity. Instead, weight training or cardio will help reduce body fat.
In addition, belly fat will decrease significantly if you regularly do aerobic exercises, such as walking, jogging, or swimming.
Regular exercise completely prevents belly fat from returning after weight loss. This has shown that exercise has a particularly important place during weight maintenance for everyone.
And yet, exercise also contributes to inflammation, lowers blood sugar and improves other metabolic activities related to excess belly fat in the body.
6. Track your food intake
Most people know that what we eat every day is very important. However, many of them do not know what they are eating.
Some people will think they are on a low carb or high protein diet, but in reality they often overestimate or underestimate the exact amount of food they are getting into.
Nên theo dõi lượng calo trong mỗi bữa ăn để điều chỉnh phù hợp
Tracking food intake doesn't mean you have to weigh, measure, measure, count everything you eat. The essence of this is to track your food intake every hour and for several days in a row to help you realize what you should change.
You should draw up a specific plan in advance to achieve certain goals, such as a goal of increasing protein intake by 25-30% of calories, or cutting unhealthy carbs.
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Article referenced source: healthline.com
