Although each of us has a body part that we want to improve, the reduction of abdominal fat is still the most anticipated goal of most people. In fact, it is not an easy thing to lose the fat that has accumulated in the abdomen for a long time. Even the hardest parts of the body to reduce. A buildup of belly fat not only affects how you choose to dress, but it also increases your risk of type 2 diabetes, heart disease, and certain types of cancer.
If you are also looking for a solution to get rid of belly fat, you must first understand that fat loss is not fast or local, but you can lose stubborn fat by eating right. This means that even if you work hard and do 500 sit-ups or core training exercises every day, and you don’t manage what you eat in your mouth, you won’t see results no matter how much you exercise. So, what follows will tell you the best diet tips and exercise training for losing belly fat.
Eat high protein foods
Protein is the best friend to eliminate stubborn belly fat. Therefore, if you are trying to lose weight or lose fat through diet, you can increase your protein intake. It will help improve your body’s metabolism and greatly reduce muscle hunger. sense. Protein foods commonly found in the diet, such as whole eggs, fish, beans, and seafood, should ideally contain 30 percent protein.
Exercise to lose fat
Choosing the right exercise program is crucial to losing fat, and only lowering your body fat rate can have a chance to flatten your belly. Generally speaking, we will use aerobic exercise for fat loss training. Typical aerobic exercise will speed up breathing and heart rate, which is also helpful for improving our cardiopulmonary function. The most effective exercises to get rid of belly fat are mainly jogging, swimming, cycling and running.
Aerobic exercise for fat loss
Generally speaking, aerobic exercise is used for fat loss training, especially for abdominal fat is more effective.
increase soluble fiber
In addition to increasing protein in a fat-reduced diet, it is also important to get plenty of soluble fiber, some of which include whole grains, brown rice, sweet potatoes, oats, and beans. Eating more soluble fiber can also help you lose belly fat and prevent belly fat. increased fat accumulation.
Add side planks
In addition to the rectus abdominis on the front, the abdominal core muscles also have the internal and external oblique muscles on the side of the body, and the side bar is just the action that can strengthen the training of the lateral and external oblique muscles on the side. Of course, for the lateral stability of the body and muscle stimulation will be enhanced.
Prepare for action:
- Lie on your side, place one elbow on the ground under your shoulders, and bring your feet together to make contact with the ground.
- Use your side abdominal strength to prop your body off the ground, and keep your side body in a straight line by keeping your chest out and abdomen.
- The other hand can be supported on the waist or stretched upwards, hold for 30 seconds and then switch sides.
