✌️ 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. In addition, belly fat also affects health, the risk of heart disease, diabetes. Losing belly fat not only helps you have a beautiful body, in other words, losing weight properly brings many benefits not only in terms of health but also a competitive advantage in appearance, a flat waist helps you to be more successful in life. career and marital happiness.✍️🥰🧜♀️👯♀️⛹️♀️
1. Maintain eating foods with soluble fiber found in beans, vegetables, fruits to reduce fat belly in 30 days:
Soluble fiber creates a feeling of fullness for longer, helps reduce appetite and thereby can control food intake, control weight. Besides, soluble fiber found in green vegetables and fruits can help reduce belly fat. According to one study, eating 10g of soluble fiber per day reduced belly fat by 3.7% over a period of 5 years.
For example: You should eat some fruits with weight loss effects every day, maintaining this diet, you can reduce the amount of belly fat significantly.
2. Avoid foods that are high in fat and sugar to reduce fat belly in 30 days:
Trans fats contain very little beneficial fats and also prevent excess fats from being excreted from the body. These excess fat will accumulate and increase belly fat quickly. To avoid this, you should stay away from trans fats like sweets, crackers, margarine, chips, etc.
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.
For example: I limit the use of cooking oil and fat in my daily meals, turn fried vegetables into boiled vegetables, eat a lot of raw vegetables, do not eat fast food, deep fried with a lot of fat. I replaced the cake with the sour fruit.
3. Drink least alcohol to reduce fat belly in 30 days:
When drinking alcohol, alcoholic beverages, 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, when 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.
For example: If you attend party, you can change alcohol to water. You should take care yourself and your healthy.
4. High-protein diet in breakfast, providing full energy for the whole day to reduce fat belly in 30 days
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 meat, fish, eggs, dairy products.
Example: I eat a hearty, nutritious breakfast that provides enough energy for the whole day. I don’t feel hungry, don’t need extra snacks during the day.
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5. Stay positive and improve blood cholesterol to reduce fat belly in 30 days:
Stress can make you gain weight quickly. Stress increases cortisol, which increases appetite and promotes belly fat storage. Moreover, people who already have large breasts, when dealing with stress, will produce more cortisol and make excess fat more difficult to lose.
One of the big benefits of weight loss is stress reduction. Fat causes you to raise your blood cholesterol levels. As a result, people with a healthy diet and exercise routine experience less stress than those who are overweight. Besides, forming habits such as eating healthy and doing regular weight loss exercises can help you improve blood cholesterol levels. And all of these factors combined will help reduce the risk of cardiovascular disease.
To reduce stress you can try yoga, meditation, balance your life by arranging time for leisure, learning something new, to feel valued and able to solve your problems.
6. After having a full meal, you should stand for at least 15 minutes and have a light dinner 1 hour before bedtime:
Lying down is a position to avoid after dinner because it can cause acid reflux. However, standing or sitting is really good for health, not everyone understands. Many people believe that sitting after a meal easily causes food to be pinched, “stagnant” increasing the risk of belly fat. In fact, this pose is not harmful at all. Sitting after a meal can also reduce the risk of reflux. It also does not negatively affect the digestion of food or cause obesity.
After eating, the body needs to digest the food. Standing or walking after a meal does not adversely affect the stomach. In contrast, just not doing vigorous exercise, standing or walking gently also promotes digestion, increases calorie consumption, and reduces fat accumulation.
Overweight and obesity are contributing factors to 10 types of cancer including bowel, breast and liver. Scientists have found a link between certain cancers and obesity. Excess body fat affects immune and metabolic processes, which play a certain role in the formation and growth of tumor cells.
Being overweight also increases the risk of cancer more in women than in men. In the process of losing weight, you will apply a scientific method of eating, an exercise regimen to help improve resistance, and prevent the risk of cancer. You don’t have to give up snacks, just replace them with low-calorie foods. For example, you should replace French fries with vegetables.
Notably, people who are in poor health, are sick, especially have diseases of the stomach, cerebrovascular, cardiovascular, high blood pressure, should not go for a walk right after eating.
7. Play your favorite sport every day to reduce fat belly in 30 days:
Cardio exercises effectively destroy excess fat, which is a way to reduce excess fat that cannot be ignored. Cardio helps reduce thigh and thigh fat. This file is a good drain on energy and gives the ability to slow down the nervous balance.
When successfully losing weight, you will have a slim figure, your body has attractive curves so you can confidently wear fashionable clothes, confidently express yourself in life. By modern life, physical beauty always has a certain priority outside of talent and intelligence. If you combine the elements, your life will have more opportunities, you can satisfy your creativity without worrying about looks or problems.
For example: Usually, waist circumference increases with age, so you should arrange a reasonable time, play your favorite sport every day, I like jogging in place, listening to music. Because I can practice 15 every night before going to bed and 15 every morning when I wake up.
Walking or doing exercises specializing in reducing belly fat will help your breasts improve gradually. Exercise to reduce belly requires perseverance, if you practice regularly, you will again shorten the time to regain a slim abdomen. Some movements to reduce belly fat can be mentioned as: plank, sit-ups, hip raise, crunch…
Become more flexible: Thanks to daily exercise such as jogging, going to the gym…, your body will be more supple and agile. After losing weight, people will feel that carrying heavy objects and exercising vigorously is no longer as difficult as before. The pain of legs, knees … also reduced over time.
8. Have breakfast to reduce fat belly in 30 days:
It sounds unreasonable, but actually skipping breakfast makes you more likely to gain weight. Skipping breakfast will make you crave fatty foods and eat more for the rest of the day, the amount of belly fat will increase significantly if this situation persists. Therefore, designing a scientific breakfast instead of skipping meals is also a way to reduce belly fat!
9. Get enough sleep to reduce fat belly in 30 days:
Sleep is very important to your health. It’s easy to understand why losing weight will give you better sleep, as if you’re overweight you’re more likely to have sleep disturbances, such as temporary respiratory arrest or even sleep apnea. insomnia.
Researcher Adam Freter from Wexner Medical Center (Ohio, USA) told Eat This that patients often share that their sleep improves after losing weight. “As the weight goes down, people find it easier to breathe, especially at night. As a result, the quality of sleep improves.
Mentally refreshed: Full sleep entails significant mood swings. When you sleep well, exercise a lot and eat well, you will welcome the new day with positive energy.
10. Maintain the above things and take time to enjoy your meals:
Because our time, energy, and knowledge are limited, our strength lies in maintaining and persevering every day. Within 1 month you will see significant results and your mission is to just keep going and keep going.
Hopefully through the article you have learned more ways to reduce belly fat. Be persistent in applying to have a flat stomach, a beautiful waist. Good luck!