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Belly fat/Five ways to get rid of it

2024-08-25 18:14:00, Shëndeti CNA

Move as much as you can

Running, cycling, swimming and anything else that gets your heart rate up and makes you sweat also helps reduce visceral fat. In addition, high-intensity training is a good way to reduce fat throughout the body, including the abdomen. This type of exercise helps burn calories during exercise and change body composition, increasing muscle mass. Also, frequent and short breaks during exercise and especially during running are important for fat loss.

Eat more protein

Lean meat and fish are packed with protein, while plant-based proteins like beans and lentils are an even better choice, as they also provide fiber and complex carbohydrates. Small changes in the composition of the diet, i.e. increasing protein and correspondingly reducing carbohydrates is the method applied by some nutritionists to activate weight loss.

Pay attention to how much and how well you sleep

Studies say that sleep is very important in reducing waist circumference. A 2017 study showed that participants who slept six hours each night had an average 3 cm larger waist circumference than those who slept nine hours. Sleep schedule is also important for reducing belly fat, as shown by the lower body fat levels of women who went to bed and woke up at the same time each day. Other research has proven that even 1 night without enough sleep can affect a person's metabolism.

Consume soluble fiber

Eating more soluble fiber contributes to a greater feeling of satiety, thus preventing overeating. Fiber-rich foods like vegetables and whole grains slow down digestion and help with better weight management. A study published in Obesity found that people who increased their intake of soluble fiber by 10 grams per day reduced visceral fat by 3.7% over five years. Participants who simultaneously performed moderate exercise experienced a 7.4% reduction in visceral fat over the same time period.

Avoid heavy dinner

Give your body the opportunity and time to carry out the digestive process in peace, avoiding a heavy dinner late in the day, and it is certain that one of the first places in your body to notice the change is your stomach. CNA