9 easy ways to reduce belly fat by yourself
For those who want to reduce their belly and stomach to boost their self-confidence, you can see how to reduce belly fat for people who don’t have time and can do it by themselves as follows.
1. Control calories
The first and most effective way to reduce belly fat is to eat a calorie-restricted diet. This method involves eating a diet that limits the number of calories, so that the body receives less energy than it needs per day.
This method creates a calorie deficit and forces the body to use stored fat as energy instead, thus reducing the belly fat that is stored in the abdominal area and excess fat. Foods that are suitable for controlling calories include vegetables, fruits, and grains. In addition, you should avoid processed foods, oily foods, and fried foods. This will allow you to reduce your belly fat even better.
2. Reduce sugar.
Eating foods that are sweet or contain too much sugar can cause weight gain, a potbelly, and also increase the accumulation of abdominal fat. This is because high blood sugar is a trigger for inflammation in the body. The World Health Organization (WHO) recommends consuming no more than 6 teaspoons of sugar per day, or about 24 grams. You should เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย check the sugar content before consuming food and drinks each day. This method is also an effective way to reduce belly fat.
3. Choose foods that are high in fiber.
Choosing to eat vegetables and fruits that are high in fiber and dietary fiber, such as green leafy vegetables, berries, and legumes, is a good choice for reducing belly fat because in addition to helping the body’s digestive system work better, it can also trap various toxins and help control blood sugar levels and accumulated fat in the body.
4. Start your meal with salad and soup.
Salads and soups are high in fiber and low in calories. Starting your diet with these two foods will make you feel full and eat less. This way to reduce belly fat can control your eating more than you should and prevent fat from building up.
5. Eat enough protein.
Another way to reduce belly fat apart from low-carb foods is to eat foods that are high in protein and low in fat. This will help you feel full longer and reduce your cravings for sweet foods.
In addition, eating protein helps reduce belly fat and lose weight faster. The appropriate way to eat protein each day is 1 gram per 1 kilogram of body weight per day* (if you weigh 50 kilograms, you should eat 50 grams of protein per day). You should choose protein with low fat, such as chicken breast, salmon, and avoid eating protein with a lot of fat, such as pork neck, beef with a lot of fat, because in addition to getting high protein, we also get high fat as well.
6. Drink more water.
Water is an essential part of the body that cannot be missed. Drinking water also helps reduce belly fat and makes the body more refreshed. Especially if you drink water before eating, it will help you feel full and reduce food intake. You should avoid drinking high-calorie drinks before eating, such as fruit juice or soda, because they do not make you feel full, but cause you to receive more calories than necessary. This may result in the accumulation of excess fat.
7. Move more.
Moving your body during the day or doing activities in your free time can help burn more calories. Moving more also helps build muscle and is another way to reduce belly fat. It’s like the definition that many people may be familiar with from the Thai Health Promotion Foundation, “Just moving is the same as exercising,” in terms of activities that can be easily done, such as taking the stairs instead of the elevator or stretching when sitting for a long time.
8. Do HIIT exercises.
High intensity interval training (HIIT) is a type of exercise that involves exercising hard for a period of time, alternating with light exercise for a period of time. For example, walking for 3 minutes, then switching to running for 30 seconds. It is suitable for those who want to reduce fat and reduce belly fat because it is considered an exercise that builds muscle and tightens the body very well.
9. Do cardio exercises.
An indispensable way to reduce belly fat is exercise. Cardio exercises increase the heart rate, such as walking, running, or swimming. This will help the body burn calories, reduce body fat, and tighten muscles very well. Moreover, exercise is a good way to reduce belly fat and is sustainable for the body.