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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 28 references cited in this article that you can see at the bottom of the page.
This article has been viewed 23,747 times.
A lot of people face problems while losing weight. Reducing excess belly fat isn’t just for cosmetic purposes: visceral fat – the type of fat that is concentrated mainly in the abdomen – will cause the body to produce a variety of stress hormones that affect the production process. insulin production. As a result, excess belly fat leads to complex diseases such as type 2 diabetes and cardiovascular disease. [1] X Research Source There’s no way to lose belly fat alone, but diet and exercise will gradually burn belly fat. Knowing how to lay the first bricks for losing belly fat can help you feel better and lead you to a healthier and more active lifestyle.
Steps
Change your diet
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Cut calories. The key to losing weight isn’t working out to the point of exhaustion – it’s your diet. If you burn 500-750 more calories than you take in each day, you will lose 0.5-1kg per week (more reduction is considered unsafe). There are lots of small changes you can make to cut calories in your diet, such as replacing calorie-rich sauces with vinegar and asking for sauces/sauces to be kept separate, eating at the table instead of in front of the TV, don’t add cheese and greasy side dishes to salads and meals, use small plates, don’t add whipped cream to coffee, etc. [2] X Research Source
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Add more protein. The body needs protein to repair damaged cells and is important for growth and development. [3] X Research Source In addition, protein also contributes to weight loss. High-protein diets often help us feel fuller for longer and also aid in weight loss when combined with reducing carbohydrates. [4] X Trusted Source Mayo Clinic Go to the source However, it’s important to remember that not every source of protein is good for you: although red meat and non-skimmed dairy products are both rich in protein, but also increases the risk of cardiovascular disease. [5] X Trusted Source Mayo Clinic Go to Source Good sources of protein include: [6] X Trusted Source Mayo Clinic Go to source
- Soy protein
- Legumes and beans
- Nuts
- Fish
- Poultry meat with skin removed
- Lean beef or pork
- Low-fat or fat-free dairy products
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Add polyunsaturated fats. While saturated fat causes the body to store visceral fat, leading to an increase in waist size and excess weight gain, studies show that a diet rich in polyunsaturated fats promotes weight gain. muscle instead of fat. [7] X Trusted Source PubMed Central Go to the source Polyunsaturated fats also lower cholesterol levels in the body, reducing the risk of stroke and cardiovascular disease. [8] X Trusted Source American Heart Association Go To Source Polyunsaturated Fat Sources Include: [9] X Trusted Source American Heart Association Go To Source
- Olive oil
- Soybean Oil
- Corn oil
- Sunflower oil
- Salmon
- Mackerel
- Herring
- Trout (Trout)
- Walnut
- Sunflower seed
- Tofu
- Soy bean
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Add foods with a low glycemic index. Foods with a low glycemic index (GI) are generally digested and absorbed more slowly than foods with a high glycemic index; and when combined with exercise, a low glycemic index diet is found to be very effective for weight loss. [10] X Trusted Source Mayo Clinic Go to the Source Low glycemic index foods include:
- Legumes and lentils [11] X Research Source
- Apples [12] X Research Source
- Apricots [13] X Research Source
- Banana [14] X Research Source
- Carrots [15] X Research Source
- Corn [16] X Research Source
- Mango [17] X Research Source
- Orange [18] X Research Source
- Some Types of Pasta [19] X Research Source
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Avoid processed foods. Processed foods are often viewed by many as a comfort food. However, some processed foods such as refined grains and refined sugar increase inflammation in the body and cause excess belly fat. [20] X Research Source
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Drink green tea. Some studies show that drinking green tea (including decaffeinated green tea) or green tea extract can increase the body’s ability to oxidize fat and reduce excess fat. These studies used green tea extract that came in capsule form, but dieters still get the same benefits from drinking green tea.
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Canxi additional. Adults typically need about 1,000mg of calcium per day for muscle maintenance, nervous system function, and for strong bones and teeth. [21] X Research Source In addition, calcium also helps prevent the body from storing visceral fat in the abdomen. Although studies haven’t demonstrated a significant change in weight with increasing calcium intake, researchers say calcium still has a small effect on some people. The body needs vitamin D to absorb calcium; so make sure you take a vitamin D supplement . [22] X Trusted Source PubMed Central Go to the Source Calcium-rich foods include: [23] X Research Sources
- Functional foods
- Fat-free or low-fat dairy products
- Kale
- Salmon
- Tofu (contains calcium sulfate)
Exercise and be physically active
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Set goals. Setting goals will help you stay motivated by working hard to get what you want. Setting SMART goals is considered by many to be the best way to navigate and strive.
- SMART goals include specific ( Specific ), controllable ( M easurable), achievable ( A ttainable), realistic ( Realistic ), and time -limited. For example, instead of saying “I want to get stronger”, your goal would be “I want to push a 50kg barbell 3 times in a row for 3 months”. Or, “I want to lose 5kg in 4 months”.
- After you set a goal, you can plan to accomplish it. What do you need to do to achieve your goal?
- As soon as the goal is achieved, you will start thinking about setting and completing the next SMART goal.
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Focus on doing exercises that increase your heart rate. Cardio exercises are one of the best options for weight loss. Studies show that cardio exercises like walking, jogging, and jogging of any intensity are very effective. [24] X Source of Research The reason is because cardio/aerobic exercises work the muscles in the arms, legs, and hips, increasing blood flow to all muscle areas. [25] X Trusted Source Mayo Clinic Go to Source Some effective cardio exercises include: [26] X Trusted Source Mayo Clinic Go to source
- Walk
- Take small steps/jog
- Cycling
- Swimming
- Skiing
- Take the stairs
- Workout with full body exercise machine
- Rowing
- Aerobic dance
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Lose fat with high-intensity interval training (HIIT). If you want to lose weight fast, HIIT workouts can tap into your metabolism for up to 24 hours post-workout. [27] X Research Source That means your body continues to burn calories after you’ve finished working out. HIIT exercises burn more calories in less time than cardio exercises with a steady rhythm. The researchers observed two experimental groups, one running 30-60 minutes 3 times per week, the other doing 4-6 30-second sprints on a treadmill, and resting 4-6 minutes between each session. runs. After 6 weeks, the results showed that the group that performed the HIIT exercise lost more weight. [28] X Trusted Source PubMed Central Go to Source
- To be effective when doing HIIT, you need to exert 90% of your strength in each high-intensity exercise. That means you won’t be walking, jogging, or jogging, but sprinting so fast you can’t even talk. [29] X Research Sources
- Start with a 30-second high-intensity exercise, then rest (either by walking or doing low-intensity exercise, not standing still) for about 1 minute. Over time, you’ll be able to do high-intensity workouts for longer periods of time (try 60-90 seconds) and reduce rest intervals 1:1 (such as high-intensity workouts). altitude for 90 seconds then rest for 90 seconds). [30] X Research Source
- Start your HIIT workout with a 5-minute warm-up, then do 20 minutes of HIIT, and relax for 5 minutes.
- Try cycling, sprinting, and rowing. [31] X Research Source
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Exercise with weights. Weight training is a great form of weight loss, helping to tone muscles and burn calories effectively. [32] X Trusted Source Mayo Clinic Go to Source Experts suggest combining 2-3 weight training sessions per week and you’ll see visible results in a few weeks. [33] X Trusted Source Mayo Clinic Go to Source
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Exercise for core muscles. When it comes to core training, many people think of crunches. Crunches help build abs, but contrary to popular belief, crunches don’t do much to lose belly fat and can actually cause serious damage to the spine. [34] X Source of Research Therefore, you should do core strength exercises like yoga, or try abs and planks. [35] X Trusted Source Mayo Clinic Go to Source
Lifestyle change
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Get enough sleep every night. Studies show that sleeping less than 5 hours a night or more than 9 hours can lead to weight gain. [36] X Trusted Source Mayo Clinic Go to Source Some studies have even shown that a lack of sleep causes the body to crave high-calorie foods and increase calorie intake. [37] X Trusted Source Mayo Clinic Go to Source
- Adults should sleep about 7-9 hours per night.
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Reduce stress levels. Stress causes the body to crave greasy foods, often referred to as “feel-good foods,” and can also lead to a habit of snacking or eating when you’re not really hungry. Finding ways to reduce stress levels can help you feel better and lose weight faster. [38] X Trusted Source Mayo Clinic Go to Source
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Increase or diversify physical activity. Try doing new things. This will help you feel more excited and want to be more active. Repeating the same workout at the gym for months on end will lead to a state of “saturation” where you won’t notice a change. Try another activity, or hire a trainer to add variety to your workout routine. [39] X Research Sources
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Stay motivated. We often lose motivation in maintaining our diet and exercise routine. Finding other reasons to stay motivated beyond your belly fat goal, like changing your genetics, getting in shape, or wearing your favorite clothes, can keep you motivated to achieve your goals. fitness and lifestyle related goals. [40] X Research Source
Advice
- Track your progress by measuring, taking “before and after” photos and checking your weight at least once a week.
- Cook at home when possible and use olive oil or nonstick spray instead of butter. When eating out, you should choose protein-rich foods instead of starchy foods like pasta. Ask to separate sauces and dips to cut extra calories.
- Find a “teammate” with a workout or diet to help you stay motivated.
- Consider hiring a dietitian or personal trainer to help you stay on track and stay motivated.
- Focus on your goal. Perhaps thinking about how you can fit into your favorite outfit will help.
- Log or create a workout log to see your progress. There are many apps that help you do this.
- Be confident and try to eliminate stress and unhealthy foods.
Warning
- Be careful when using any exercise equipment because sometimes you can hurt yourself.
- If you’re new to exercise, or just recovering from a medical condition, talk to your doctor before starting a new diet or exercise routine.
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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 28 references cited in this article that you can see at the bottom of the page.
This article has been viewed 23,747 times.
A lot of people face problems while losing weight. Reducing excess belly fat isn’t just for cosmetic purposes: visceral fat – the type of fat that is concentrated mainly in the abdomen – will cause the body to produce a variety of stress hormones that affect the production process. insulin production. As a result, excess belly fat leads to complex diseases such as type 2 diabetes and cardiovascular disease. [1] X Research Source There’s no way to lose belly fat alone, but diet and exercise will gradually burn belly fat. Knowing how to lay the first bricks for losing belly fat can help you feel better and lead you to a healthier and more active lifestyle.
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