5 Effective Ways to Get Rid of Belly Fat

Belly fat is one of the hardest areas to lose on the body. Accumulating fat around the waist makes many people lack confidence. Fortunately, we can completely reduce belly fat through lifestyle adjustments.

Scientifically proven ways to effectively reduce belly fat include:

Increase daily exercise to effectively reduce excess fat and improve health

An important strategy to help reduce belly fat is to increase overall physical activity. In other words, we do not only work out in the gym but also increase the amount of physical activity we do each day, such as walking, doing housework, cycling. This helps burn more calories, thereby increasing fat burning throughout the body, including belly fat, according to the health website Healthline (USA).

Increasing exercise will help reduce body fat, including waist fat.

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Some research evidence shows that sitting a lot and not moving much will cause excess fat to accumulate around the waist. Meanwhile, regularly performing simple movements, such as standing up and walking around after every 30 minutes of sitting continuously, will significantly reduce the accumulation of fat around the waist.

Reduce sugar

Foods high in sugar, from cakes, milk tea to ice cream, if eaten in large quantities, will cause belly fat to accumulate very quickly, including waist fat. Therefore, consuming too much sugar not only causes weight gain but also increases the risk of cardiovascular disease, diabetes and other metabolic syndromes. Increasing exercise is effective in reducing waist fat if combined with limiting foods high in sugar.

Lift weights to increase metabolism

Weight training not only helps build bigger muscles, but also increases your metabolic rate, helping you burn more calories. Studies show that combining weight training and cardio increases weight loss and fat loss compared to either method alone.

Stress control

Stress increases cortisol levels, a hormone that stimulates fat storage, especially in the abdomen and hips. Therefore, stress is considered a common cause of fat accumulation around the waist, despite strict diet and exercise. People can control stress by practicing yoga, meditation, deep breathing or walking outdoors.

Healthy fats

Not all fats are bad. Foods rich in good fats like avocados, olive oil, nuts, and fatty fish help people feel full longer, thereby reducing the total amount of calories consumed during the day, according to Healthline.

Source: https://thanhnien.vn/5-cach-hieu-qua-de-loai-bo-mo-thua-o-eo-185250907134336715.htm