Hi there.
Do you have a lot of belly fat and want to get rid of it immediately? Belly fat is always a headache, not only for women but also gradually becoming a concern for men. Undeniably low self-esteem and poor aesthetics when there is a lot of belly fat.
Belly fat also has a negative effect on health and the risk of heart disease, diabetes... Although this area is difficult to reduce, just understand and persevere in implementing the 12 ways to reduce belly fat that I give below the most. You will have a flat stomach and full of confidence.
1. Eat More Soluble Fiber
Soluble fiber creates a longer feeling, reducing appetite and from there can control food into the body, control weight. Besides, soluble fiber can help reduce belly fat. According to a study showed that 10g of dissolved fiber every day will decrease 3.7% of belly fat for 5 years.
The rich in soluble fiber can be mentioned as: beans, barley, oats, carrots, butter, apple ...
2. Avoid Foods That Contain Trans Fats
Trans fats contain very few beneficial fats and also prevent excess fats from being excreted from the body. These excess fats will accumulate and increase belly fat quickly. To avoid this, you should stay away from trans fats like sweets, crackers, margarine, chips, etc.
In addition to trans fats, you should also limit your intake of foods containing animal fats such as pork and chicken. When eating regularly will make your weight increase and excess energy accumulates in the form of fat. Whether you're trying to lose weight or not, limiting your intake of animal fats is a good idea.
3. Avoid foods high in sugar and eat a high-protein diet instead
Eating a lot of sugar increases insulin in the blood, causing part of the energy from food to be converted into fat cells. Sugar also creates a strong biochemical stimulus that makes you eat more and burn less energy, becoming fatter. Avoiding eating a lot of sugar and foods high in sugar is a significant way to reduce belly fat.
Protein is an indispensable substance in reducing belly fat and managing weight. Studies have shown that a high-protein diet can help people who want to lose fat lose significant amounts of excess fat while maintaining muscle mass. A high-protein diet helps reduce cravings and overeating, helps the body increase metabolic rate, and preserves muscle mass.
Protein is abundant in foods such as eggs, dairy products, nuts or beans, and some vegetables such as bananas, broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes.
4. Don't Drink Too Much Alcohol
Alcohol has health benefits when consumed in small amounts, but can have serious consequences if you drink too much. When drinking alcohol, the body will temporarily stop burning fat and cause fat to increase in the body, increasing the amount of belly fat. Especially for those who are inactive and do not have a suitable diet, drinking a lot of alcohol will cause belly fat to accumulate more. So not drinking a lot of alcohol is an effective way to reduce belly fat.
5. Reduce Your Stress Level
Stress can make you gain weight quickly. Stress increases cortisol, which increases appetite and promotes belly fat storage. Moreover, people who already have a large belly, when dealing with stress, will produce more cortisol and make it more difficult to lose excess fat.
To reduce stress you can try yoga, meditation, balance your life by arranging time for leisure.
6. Drink a lot of green tea during the day
If you can't drink green tea, practice drinking it to benefit belly fat loss. Green tea contains caffeine and EGCG that boost metabolism and can reduce belly fat. The effectiveness of green tea will be enhanced if you combine it with exercise.
7. Practice exercises to help reduce belly fat
Refer to the following 7 effective exercises to reduce belly fat:
How to burn belly fat effectively when applying exercises to warm up the abdominal muscles, using heat to melt excess fat in the abdomen is said to be quite effective.
Crunches Exercise
Nothing burns belly fat as fast as this crunch. According to some fitness experts, crunches take the top spot among fat-burning exercises.
Execution: Lie down, knees bent and feet on the ground. Hands placed behind the head. At first, you take a deep breath. As you lift your upper body off the floor, you should exhale. Again inhale as you come back down and then exhale as you come up as shown below.
If you are a beginner, start doing crunches 10 times a day and then gradually increase to at least 15 minutes.
Execution: You turn to the right, bend the left leg and straighten the right leg, hands behind the nape of the neck. Do the opposite, turn to the left, then bend the right leg and straighten the left leg as shown below. Repeat about 10 times, then take a break and then repeat. Do about 15 to 20 minutes every day.
Reverse Crunch
Execution: You lie down with your legs about 25cm off the ground, then bend over. When folding, fully lift the body forward, the legs are closed, the knees are equal and both bend towards your face, then return to the original movement.
Vertical leg crunch
Lie flat on the mat or on the floor with your legs extended toward the ceiling and then one knee crossed. Inhale and then lift your upper body toward your pelvis. Exhale very slowly. Do about 12-16 times, do it for 15 minutes every day
8. Intermittent Fasting
Intermittent fasting has recently become very popular for weight loss. It is a type of eating that rotates between meal times and fasting periods. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies show it can be one of the most effective ways to lose weight and belly fat.
9. Use coconut oil instead of cooking fats
If you must use fat, coconut oil is a healthy fat that you can eat. Coconut oil possesses a fatty acid chain that will limit rice cravings, increase metabolism and reduce fat accumulation. Therefore, you can reduce belly fat and still keep your diet by using coconut oil instead of fat in your food. To enhance belly fat loss, it is best to take about 2 tablespoons (30ml) of coconut oil per day.
10. Reduce belly fat with advanced belly fat burning formula JavaBurn
If your work is too busy and you do not have enough time to spend with your family or you do not have the patience to perform the above methods, the JavaBurn belly fat reduction product is the perfect choice for you. Javaburn is a completely natural product extracted from 8 herbs that can replace the above methods. You can study the product through Javaburn reviews and better understand how it works.
I have been using the JavaBurn product for more than two months now, I have my own evaluation and detailed notes over the four weeks of using the product. Check out my Javaburn Reviews After 4 Weeks Of Use.
I hope through my article, you will add some effective methods to reduce belly fat and own a flat belly and slim waist.
Thanks.