How to eat breakfast to reduce belly fat faster when exercising?

The belly is an area where fat is easily stored but very difficult to lose. After maintaining regular exercise, the next decisive factor to optimize fat loss in the morning is choosing the right food.

Breakfast not only needs to have the right amount of calories but also needs to take into account the protein, fiber, glycemic index of the dish and the frequency of eating. Many studies show that a breakfast rich in protein combined with complex starch helps control hunger and improve belly fat loss, according to the website Eating Well (USA).

A breakfast of oatmeal, boiled eggs and some vegetables is very suitable for people who want to lose weight.

PHOTO: AI

To help reduce belly fat faster when exercising, for breakfast, everyone should prioritize eating the following foods:

Tofu and whey powder

A high-protein breakfast with eggs, yogurt, tofu, beans or whey powder helps increase satiety, reduce daily calorie intake and preserve muscle mass when losing weight. In a clinical trial published in the journal Obesity , scientists found that regularly eating a high-protein breakfast helps prevent fat gain in overweight and obese young people.

Protein activates satiety hormones, slowing digestion. It also takes more calories to digest protein than it does carbohydrates and fats. When combined with strength training, protein helps maintain or increase muscle mass better, thereby increasing the basal metabolic rate and contributing to belly fat loss.

Egg

Many studies have shown that eating eggs for breakfast increases satiety and aids weight loss better than eating breakfasts high in refined carbohydrates like bread or pastries. The important nutrients in eggs are protein, choline, vitamins B2, B6, B12 and many other nutrients.

After a morning workout, a meal with 2 eggs, 1 portion of vegetables, 1 cup of oatmeal or sweet potato is considered very balanced. The meal not only has enough protein, fiber but also many other natural nutrients.

Complex carbohydrates rich in fiber

A high-fiber breakfast with foods like oatmeal, vegetables, low-glycemic fruits, chia seeds, or flax seeds helps stabilize blood sugar, reduce post-meal insulin spikes, and thereby limit fat storage.

There is a growing body of research showing that eating a low-glycemic breakfast boosts fat burning and improves insulin sensitivity, which is an important mechanism for reducing visceral fat during exercise, according to Eating Well .

Source: https://thanhnien.vn/an-sang-the-nao-de-mo-bung-giam-nhanh-hon-khi-tap-the-duc-185251105200731126.htm