2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The causes of belly fat accumulation are mostly related to poor nutrition, lack of physical activity, stress, and the hereditary gene.
Nutrition. Do not overdo the diet, but do not starve. Don't miss breakfast. It energizes the body and regulates metabolism. It is better to have 5 meals a day - smaller amounts of food are taken, but more often, otherwise the body can not cope with a lot of food together and accumulate fat. At least you should eat in the evening, and at least 3 hours before bedtime.
Eat fresh fruits and vegetables, lean meats, fish, eggs and low-fat dairy products, fiber foods. With them you lose belly fat and the body regains energy. Avoid foods rich in carbohydrates (carbohydrate intake should be in the first part of the day) and fried, fatty foods. Limit white bread, rice, cheese, butter, sugar (put honey instead), pastries, biscuits, processed, canned foods. Eat slowly and chew food well.
Drink plenty of water, about two liters a day. It supports metabolism, burns calories, clears toxins. Limit alcohol and carbonated beverages.
Exercises. Without exercise, it is difficult to deal with belly fat. The important thing for exercise is to burn more calories than those taken with food. It is better to train large muscle groups, so you burn a lot of calories.
You can take fish oil, omega-3 fatty acids are important in the weight loss process, help the metabolism.
Set aside at least an hour a day for physical activity - walking, jogging, jumping rope, cycling, swimming, aerobics. All of this would help more than abdominal presses, for example.
Practice yoga. Breathing techniques help the stomach muscles a lot. Yoga exercises burn calories.
Restful sleep and stress relief. Stress is a major factor in gaining weight. It is good to sleep about 8 hours, with a calm, healthy sleep. When tired, the metabolism is difficult. Fight stress. You can try meditation for a few minutes a day. As difficult as it is to completely free the thought, it is absolutely effective.
Combine regular exercise with proper nutrition.
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