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 waist fat include:

Increase your daily physical activity to effectively reduce excess fat and improve your health.

One key strategy for reducing waist fat is to increase overall physical activity. In other words, we shouldn't just exercise at the gym, but also increase the number of physical activities we do each day, such as walking, doing housework, or cycling. This helps burn more calories, thereby increasing overall body fat burning, including waist fat, according to the health website Healthline (USA).

Increasing physical activity will help reduce overall body fat, including fat around the waist.

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Some research evidence suggests that prolonged sitting and lack of exercise lead to the accumulation of excess fat around the waist. Conversely, regularly performing simple movements, such as standing up and walking around after every 30 minutes of continuous sitting, can significantly reduce waist fat accumulation.

Reduce sugar

Sugary foods, from cakes and bubble tea to ice cream, if consumed in large quantities, will cause rapid accumulation of belly fat, including waist fat. Therefore, consuming too much sugar not only leads to weight gain but also increases the risk of cardiovascular disease, diabetes, and other metabolic syndromes. Increased physical activity is effective in reducing waist fat when combined with limiting sugary foods.

Lift weights to increase metabolism.

Weight training not only helps muscles grow bigger but also increases metabolic rate, helping to burn more calories. Studies show that combining weight training and cardio increases the effectiveness of weight loss and fat reduction compared to using only one method.

Stress management

Stress raises 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 regimens. People can manage stress by practicing yoga, meditation, deep breathing, or walking outdoors.

Healthy fats

Not all fats are bad. Foods rich in good fats, such as avocados, olive oil, nuts, and fatty fish, help people feel fuller for longer, thereby reducing their total daily calorie intake, according to Healthline.

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