How to lose belly fat? Effective methods and causes of accumulation explained.

How to lose belly fat?

Finally, we will introduce effective ways to lose belly fat. The methods introduced here are relevant to all diets, so please refer to them.

Method 1: “A diet high in protein!”

Among the three major nutrients, protein is the one you should prioritize. When a group of people were divided into two groups, one that took a normal amount of protein for breakfast and the other with a high protein content of 35g per meal, a study showed that the high protein group was able to control weight gain better. Protein is expected to supp ress appetite, which may make it easier to control appetite. Dieting is a way to lose calories, but be careful not to lower protein levels too much.

Method 2: “Control the types of staple foods.”

Rice, bread, and noodles as staple foods should have as low a refining rate as possible. This is because low refined foods contain more nutrients and dietary fiber. Brown rice is better than white rice, and bread and pasta should be made from whole grains. It is also possible to switch some of the staple foods to fruits. Fruits are easy to eat and are rich in vitamins and dietary fiber, which are easily lost in cooking.

Method 3: “Avoid unreasonable diets.

Be aware that some of the various diets that are popular on the market can be harmful to your body if you do not know what you are doing. Stoic dieting will help you lose weight faster, but if you go to extremes, stress may cause your appetite to explode and your body to suffer. Extreme cutting of fat and carbohydrates may be effective, but basically it is healthier to keep the diet longer and to control the total calorie intake with more protein.

Method 4: “Pay attention to your food intake.”

Although the total daily calorie intake was mentioned earlier as being important, avoid eating large amounts of calories at one meal. This is because eating large amounts of food makes it difficult for nutrients to be absorbed and may put a strain on the gastrointestinal tract. Therefore, you should try to divide your total daily caloric intake into at least three portions. Ideally, it would be better to make it 4~5 times, including light meals such as protein, and to control hunger so that it does not last for a long time.

Method 5: “Get quality sleep.”

It is said that lack of sleep decreases leptin, a hormone that suppresses appetite, and increases ghrelin, a hormone that increases appetite. It also decreases activity in the frontal lobe portion of the brain, which tends to decrease desire and motivation and reduce the amount of activity during the day. The amount of sleep required varies from person to person, but as a general rule, one should try to get around 7 hours of sleep.

Method 6: “Incorporate aerobic exercise.”

Some people believe that aerobic exercise should be avoided because it causes muscle loss, but if you focus on fat loss, it is very effective. Aerobic exercise is especially effective for improving blood circulation throughout the body in order to lose belly fat, so it is recommended to set a goal of walking 8,000 steps or running for 20~30 minutes a day.

Method 7: “Weight training.”

Increasing muscle mass increases metabolism and increases daily calorie consumption, making it easier to lose weight. In particular, training large muscles is effective, so if your goal is to lose weight, you should actively train the muscles in your legs and back. Note that if you are trying to lose belly fat, you will not lose weight if you only work on your abdominal muscles aggressively.

Method 8: “Keep a correct posture.”

Poor posture causes the pelvis and spine to become misaligned, resulting in a hunched or slumped back, which puts pressure on blood vessels, reduces blood flow, and may lead to the accumulation of fat. Therefore, it is advisable to improve one’s posture by being conscious of correct posture on a regular basis and by stretching after bathing or muscle training. It is also important to be aware of correct posture, as poor posture can cause the internal organs to shift from their normal position, thereby giving the appearance of a protruding belly.

Method 9: “Find ways to release stress.”

It is difficult to remove stress from one’s daily life, so it is important to find a way to release stress in some way. If you can relieve stress through muscle training or aerobic exercise, you can kill two birds with one stone in terms of diet, but if you cannot relieve stress through exercise, try meditation or find a hobby you like. If your hobby is drinking alcohol and you find it stressful to abstain from alcohol, start by reducing the opportunities to drink and the amount you drink.

Method 10: “Set a goal.”

If you are dieting thinking that you will lose weight someday, you will probably have more opportunities to indulge yourself and feel less results. Therefore, it is important to decide to some extent how long you want to diet and how much you want to reduce the length and weight of your waist circumference. Since it is difficult to lose belly fat, it is recommended to set a minimum period of 1~3 months. Incidentally, the more body fat you have, the faster you can reduce it, so it is easy to go on an unreasonable diet in an attempt to extend the results, but be aware that you are more likely to rebound.