Belly fat not only affects aesthetics but is also a risk factor for serious diseases such as cardiovascular disease, diabetes and high blood pressure. According to Healthline, reducing belly fat requires patience and adherence to scientific principles. Here are the golden principles to help you effectively reduce belly fat.
1. Eat healthy and control calories
A healthy and reasonable diet is an important factor in reducing belly fat. To lose fat, you need to create a calorie deficit, that is, consume fewer calories than the body needs to maintain weight. Prioritize foods rich in fiber, protein, vitamins and minerals, while limiting processed foods, foods high in oil, refined sugar and fast food. Replace high-calorie foods with vegetables, nuts and whole grains.
2. Exercise regularly
Exercise is an indispensable factor when reducing belly fat. Cardio exercises such as running, swimming, cycling and strength training such as weight lifting will help you burn calories effectively. In particular, abdominal exercises such as plank, crunches or waist rotation will help tone the abdominal muscles and reduce excess fat in this area. To achieve the best results, you need to combine both cardio and strength training, and exercise at least 3-4 times a week.
3. Get enough sleep
Getting enough sleep is an important factor in maintaining hormone balance in the body. According to research from the Sleep Foundation, when there is a lack of sleep, the body will produce more cortisol, a hormone that causes stress and increases appetite. This can lead to uncontrolled eating and fat accumulation, especially belly fat. Every adult needs to sleep 7-8 hours a night to help the body recover and lose weight effectively.
4. Reduce stress
Prolonged stress can lead to the body producing too much cortisol, causing fat storage, especially in the abdomen. Managing stress through meditation, yoga, or other relaxation activities will help reduce cortisol levels in the body and improve the process of reducing belly fat. Take time for yourself every day to relax and reduce stress.
5. Drink enough water
Drinking enough water not only helps the body function effectively but also supports the digestive process and reduces hunger. Drinking water before meals can help you control your portion sizes, thereby helping to reduce calorie intake. Water also helps enhance kidney function and supports metabolism, making the body burn fat more effectively.
6. Avoid sugary drinks
Sugary drinks such as soft drinks, canned fruit juices and carbonated drinks are not only high in calories but also increase belly fat. These drinks can increase blood sugar levels and stimulate appetite. Instead, you should choose water, green tea or natural fruit juice to reduce calories and maintain good health.
7. Persistently and with a clear plan
Reducing belly fat is a long process and requires perseverance. Establish a clear weight loss plan, set reasonable short-term and long-term goals. Don't be too hasty but slowly change your eating and exercise habits for sustainable results.
