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Belly fat is visceral fat that surrounds the liver and other organs in the abdomen, close to the portal vein that carries blood to the liver. These fats can be harmful to the body, but to effectively overcome this situation, a diet to reduce belly fat can be applied.
1. Causes of belly fat
Contrary to popular belief, people with a normal body mass index (BMI) but with excess belly fat face risk factors for health problems. Here are some potential reasons for excess belly fat accumulation causing belly fat :
Sugary foods and drinks : Nutritional diet studies have shown a link between sugar intake high consumption and excess belly fat. This is mainly due to the addition of refined sugars to the food during processing. Although excess sugar in foods can be harmful in any form, the consumption of sugary drinks is even more specific to belly fat. So, following a belly fat reduction diet is to say no to sugar in the diet as well as avoid using sugary drinks. Alcohol. Studies have linked excessive alcohol consumption with increased belly fat. The results of several studies show that men who drink more than 3 glasses a day have an 80% higher risk of having excess body fat. Exercise: A person's activity level plays an important role in the accumulation of belly fat. Research has shown that people who apply resistance training or aerobic exercise for a year after losing weight can prevent belly fat gain, while those who do not exercise face a 25 percent gain. -38% belly fat. Stress: Cortisol, commonly known as the stress hormone, is produced by the adrenal glands during stressful situations. While stress causes the body to feel like eating too much, cortisol causes excess calories to be stored as belly fat. Genetics: Similar to genes that play an important role in increasing the risk of obesity, genetics may be one of the reasons why the body tends to store fat in the abdominal area.
Ít vận động là một nguyên nhân gây béo phì
2. Diet and activities to help reduce belly fat
To lose belly fat , one needs to adhere to some planned habits.
2.1. Eat more soluble fiber
The soluble fiber of foods will form a gel with water that helps slow food down as it passes through your digestive system. This type of fiber promotes weight loss because it helps you feel full for longer, thereby preventing unnecessary food intake.
Bổ sung nhiều chất xơ vào chế độ ăn
2.2. Avoid alcohol use
Although alcohol can have health benefits when consumed properly, it can be seriously harmful if consumed in excess. Alcohol can also negatively affect health and increase the risk of belly fat. Cutting down on alcoholic beverages including alcohol can help reduce a person's waist size. While there's no need to give up completely, limiting your alcohol intake on a regular basis is a must.
2.3. Drink green tea
Green tea contains the antioxidant epigallocatechin gallate (EGCG) which boosts metabolism. The effects of the antioxidants in green tea can be enhanced when consuming it in conjunction with exercise.
Trà xanh giúp tăng cường trao đổi chất, ngăn ngừa béo phì
2.4. Exercise regularly
Exercises such as: cardio or aerobic are effective ways to reduce belly fat. While that may have been proven by various studies, results still vary in terms of exercise intensity required. In addition to the cardiovascular effects of these exercises, endurance training can also help with fat loss.
2.5. Get enough sleep
Sleep affects many aspects of a person's health, including the accumulation of belly fat. People who stay up late or sleep less tend to gain more weight. Or sleep apnea, when breathing stops repeatedly at night, has also been linked to excess visceral fat. To control one's fat gain, maintaining a minimum of 7 hours of sleep per night is a must.
Ngủ đủ giấc ngăn ngừa nguy cơ béo phì
2.6. Track your calories
Excess calories will be stored in the body as fat. Ideally, tracking the number of calories consumed and burned daily, can help avoid fat accumulation in the body.
Belly fat is not only unsightly when making the body heavy, but they are also the cause of many different diseases. Therefore, for people who are overweight and obese, they should maintain a healthy diet and exercise.
Besides, to maintain a healthy body, periodic health check-ups play an extremely important role. Currently, Vinmec International General Hospital has a General Health Checkup package suitable for each age, gender and individual needs of customers. The examination is always performed by a team of doctors and medical staff with expertise.
The examination process is done quickly with the support of modern equipment and skilled doctors. After the examination process, if any pathology and abnormal signs of health are detected, the doctors will give advice along with the best care and treatment for the customer.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
References: healthline.com - webmd.com - healthifyme.com - hopkinsmedicine.org
