People who have a protruding belly or have excessive fat accumulated in the abdominal area may be at risk of various health problems. Such as high blood pressure, diabetes, heart disease, cancer, etc. Ways to reduce belly fat can be by adjusting just a few behaviors in daily life. The main methods that should be follow are choosing to eat nutritious food along with exercise.
Before you start learning how to reduce belly fat. You should understand that reducing fat only in the belly area or any other area of the body alone is not possible. It is a reduction of fat throughout the body, which will result in fat reduction in other areas as well. The methods are as follows:
Reduce oily or fried foods: Another food that should be avoid or completely abstain from for those. With a potbelly is fatty foods, fried foods. And foods with trans fats. This is because these foods are high in calories (1 gram of fat provides 9 kcal of energy) เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา. And are usually foods that are not filling, causing us to eat more and eventually causing a potbelly. Examples of fatty and fried foods that should avoid include fast food, bakery products, donuts, pork rinds, shortening or artificial cream, whipped cream, potato chips, etc.
Foods you should eat more: of course, there is a reduction and there must be an increase. Eating healthy is another way to help you reduce your belly quickly and consistently. What you will need to eat more of is protein foods. Because it will help reduce hunger by up to 60% and help stimulate the body’s calorie burning, up to 100 calories per day. In addition, you should eat foods that contain probiotics. And high-fiber foods to help stimulate the digestive system to work efficiently.
Exercise: Those who want to reduce belly fat should start doing cardio exercise for about 150 minutes per week to burn calories. Examples of exercise in this group include running, brisk walking, cycling, or swimming.
In addition, during the week, you should add resistance training, such as weight training or bodyweight training. At least 2-3 days a week to help build muscle and increase your metabolic rate.