How to reduce belly fat, what should you do?

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Before starting to learn how to reduce belly fat. You should understand first that Reducing fat in just the abdomen or any other area of ​​the body alone is not possible. But it is about reducing fat throughout the body. This will result in a reduction of fat in various areas as follows.

1. Exercise

Those who want to reduce their belly should start doing cardio  exercise for about 150 minutes per week. to burn calories Examples of exercises in this group include running, brisk walking, and cycling. or swimming ทางเข้า ufabet

Additionally, during the week you should add resistance training, whether it be weight training or bodyweight training  , at least 2–3 days per week. To help strengthen muscles and metabolic rate

2. Control the calorie content of the food you eat.

The important thing in reducing belly or fat is Controlling the amount of calories from food is based on the principle: Try to eat less calories than your body uses.

However, calorie control should be in moderation. Or it shouldn’t be less than about 1,200 calories per day. Because if it’s less than this The body may not receive enough energy and nutrients to meet its needs.

3. Choose the right nutrients to eat.

In addition to the amount of food or calorie content It is important to consider the nutrients you eat. The main nutrients that should be controlled or avoided are: Refined carbohydrates, trans fats, sodium  and sugar

As for the nutrients that you should start eating more of, they include:

  • Protein  : Protein is a nutrient that helps control appetite. and strengthen muscle mass The appropriate amount is approximately 0.8–1 gram per 1 kilogram of body weight, such as 40–50 grams/day for people with a body weight of 50 kilograms or those who exercise. build muscle May need to increase 2–3 times, such as 100–150 grams/day if body weight is 50 kilograms.
  • Carbohydrates from beneficial sources such as whole grains and vegetables.
  • Fish that contain omega 3  such as mackerel, sardines and salmon.
  • Dietary fiber  to help the body feel full longer.