Sagging belly, lots of belly, how to deal with “belly reduction” and how to start? To see the best results, if you want to be able to do it, you must know this!
The best way to reduce belly fat is Changing eating habits and exercising regularly Along with overall health care
How to start reducing belly fat? Starting to reduce belly fat can be done as follows ufabet https://ufabet999.com.
- Set goals and plan for weight loss.
A good start is to set a clear weight loss goal and plan. Specify how many kilograms you want to lose. Within how much time? and plan how to change eating and exercise habits
- gradually
Weight loss should be done gradually. In order to prevent the body from adapting quickly and having negative consequences as a result. You should start by making small changes to your eating and exercise habits, such as eating more nutritious foods. Exercise 30 minutes a day, 3-4 days a week, then gradually increase the amount and duration of those behavior changes.
- Find inspiration
Finding inspiration can help you stay motivated to lose weight. For example, find out about the benefits of losing weight. Find inspiration from people who have successfully lost weight. Or find a friend to lose weight
- Never give up
Losing weight is a process that takes time and effort. So be patient and don’t give up if you don’t see immediate results. You should strive to change your eating habits and exercise regularly. You will be able to lose weight and reduce your belly sustainably.
Changing eating habits
Eating foods that are high in sugar and fat Contributes to the body accumulating more belly fat. Therefore, the following foods should be avoided.
- Foods that are high in sugar, such as soft drinks, sweets, and snacks
- Foods that are high in fat, such as fried food, oily food, and food with trans fats
- Processed food such as bakery, prepared food
Instead of eating these foods You should choose to eat foods that are beneficial to your health, such as
- vegetables and fruits
- Protein from plants and animals
- Complex carbohydrates such as brown rice and whole wheat bread
- Healthy fats such as olive oil and fish oil.
In addition, you should eat food from all 5 food groups. Each meal should have at least 50% of the total amount of fruits and vegetables. And you should drink enough clean water at least 8 glasses a day.
Exercising regularly
Exercise helps burn calories and excess body fat. which can help reduce belly fat Exercises suitable for reducing belly fat include:
- Cardio exercises such as running, swimming, cycling.
- HIIT (High-Intensity Interval Training) exercise is high-intensity aerobic exercise interspersed with short rest periods.
- Weight training exercises Helps increase muscle strength and helps tighten the muscles.
You should exercise at least 30 minutes a day, at least 5 days a week.
overall health care
In addition to changing eating habits and exercising, Taking care of your overall health can also help in reducing your belly, for example:
- Get enough sleep.
- avoid stress
- Control your body weight to be within normal limits.
Sustainable weight loss takes effort and patience. You should change your eating and exercise habits gradually. Along with overall health care This will help you see better results and reduce the risk of becoming fat again.
A good belly reduction menu should have the following elements:
- High in protein: Protein helps build muscles and helps keep your stomach full for longer.
- Low fat: Fat helps the body store more fat.
- High in fiber. Fiber helps in excretion and reduces the absorption of sugar and fat.
- Antioxidants Antioxidants protect cells from damage.
Belly reduction menu that girls can’t miss.
- Grilled Chicken Breast, Grilled Vegetables Grilled chicken breast is a low-fat, high-protein meat. Grilled vegetables are a great source of fiber and antioxidants.
- Steamed fish, brown rice, boiled vegetables. Steamed fish is a low-fat meat and source of omega 3. Brown rice is a source of complex carbohydrates. And boiled vegetables are a source of fiber.
- Boiled Eggs Yogurt Boiled eggs are a high source of protein. And yogurt is a source of calcium and protein.
- Grilled Tofu, Vegetable Salad Grilled tofu is a low-fat plant-based protein. And salad vegetables are a source of fiber.
- Tuna Salad Tuna is a low-fat fish and a good source of protein. And salad vegetables are a source of fiber.
If you want to lose weight quickly Daily calorie intake should be limited to 1,500-1,800 calories per day. And exercise regularly for at least 30 minutes a day, at least 5 days a week.