How to get rid of belly fat
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| How to get rid of belly fat |
If you have a belly that is fat and distended due to accumulation of fat, there are various ways to lose belly fat that you can do. Not only for the sake of appearance, eliminating belly fat is also important to prevent various diseases.
A distended stomach is often a sign of fat accumulation in the abdomen. If left too long, fat deposits in the abdomen that cause obesity can increase the risk of various diseases, such as diabetes, hypertension, stroke, heart attack, cancer, and dementia.
To reduce the risk of these various diseases and make the body healthier and look more proportional, there are several ways to get rid of belly fat that you should try.
Safe Ways to Get Rid of Belly Fat
Losing belly fat naturally is a process that requires patience and determination. But if done regularly and consistently, the ideal body shape with reduced belly fat can finally be obtained over time.
Here are some ways to lose belly fat that you can do:
1. Portion control
The first way to reduce belly fat is to limit your calorie intake. You can start by reducing the portion of your meal at least half the portion of the usual portion, but eat in that portion more often.
One thing you need to remember, never skip breakfast, because it will only make your appetite increase during the day. If at night you feel hungry, try drinking lots of water and choosing low-calorie foods, such as whole wheat bread, oatmeal, vegetables and fruit.
2. Selective in choosing the type of food consumed
In addition to controlling food portions, you also need to be more selective in consuming food and drinks. Choose healthy and nutritious foods, such as:
- Foods high in fiber and complex carbohydrates, such as vegetables and fruits and whole grains
- Foods high in protein, such as lean meats, fish, eggs, and nuts
- Foods that contain healthy fats, such as olive oil, coconut oil, avocado, fish, soy, and yogurt
To reduce belly fat so it doesn't get bigger, avoid or limit the consumption of the following types of foods or drinks:
- Foods or drinks that are high in sugar, such as cakes, soft drinks, ice cream, and syrups
- Fast food
- Foods with high saturated fat (cholesterol) and trans fat, such as cheese, margarine, organ meats, and fatty meats
- Alcoholic beverages
3. Exercise regularly
In addition to having a healthy diet, an effective and equally important way to get rid of belly fat is to exercise regularly and discipline. Do exercise every day for at least 30 minutes or 5 days a week.
There are many types of exercise that can be done to lose belly fat, such as walking, jogging, aerobics, zumba, yoga, pilates, swimming, HIIT, and cardio. You can also try various exercises or movements to shrink your stomach, such as sit ups, planks, or side planks.
4. Reduce stress
Stress is one of the causes of fat accumulation in the stomach and the culprit of obesity. When you are stressed, you will become hungry more often, so that you are encouraged to eat a lot or snack. If the urge is fulfilled, the body will eventually become fatter.
For this reason, it is important to reduce stress by routinely relaxing and getting enough sleep at least 7-9 hours every night.
In addition to the ways to get rid of belly fat above, complete it with a healthy lifestyle, such as drinking enough water and not smoking, to get maximum results.
Keep in mind, how to get rid of belly fat does take a long time and process, so you need to do it patiently and not give up quickly.
If you have certain medical conditions or find it difficult to lose belly fat and achieve an ideal weight, try consulting a doctor to find out which diet and type of exercise suits your condition.
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