Trainer guides 6 ways to reduce belly fat

Proper diet

No matter how hard or how much you exercise, if you do not pay attention to eating properly, you will not be able to lose fat. What is a suitable fat loss diet plan? If the total energy your body expends is greater than the energy you take in, you will lose fat.

Many people choose low-carb or low-fat diets, there really is no best diet for everyone, it depends on the individual. Fasting plans for weight loss are often not effective in the long term.

Things to note during eating:

- Fiber in vegetables, fruits, cereals, and oats is recommended because it helps the body feel fuller, thereby helping to reduce fat better. Next time, instead of snacking on milk tea or candy, eat fruit.

- Protein helps the body burn more energy during digestion, helping to nourish and develop muscles. Try to keep 20-40% of energy intake as protein.

Cut down on sugar

Sugar is empty energy, making the body easily accumulate fat and other health risks. Limit sweet drinks such as soft drinks, milk tea, sweetened milk. If you still have the habit of drinking soft drinks, sweetened milk, weight gain drinks, it will be very difficult to lose weight and reduce fat.

Focus on losing fat all over the body

If you only focus on abdominal exercises, your body will not lose belly fat but will burn fat in other areas as well. Therefore, exercise your whole body to lose belly fat faster than just exercising your abdomen.

Resistance training with weights

Resistance training does not burn as many calories as cardio, but doing it correctly will increase muscle mass, improve digestion, and even reduce fat. Try to use equipment to help.

Cardio

Proper cardio or HIIT, or high-intensity interval training, burns a lot of calories. When the number of calories burned is higher than the number of calories consumed, fat will decrease. Some group exercises such as dancing, cycling, running or climbing are very good for improving fitness and burning a lot of energy.

Reduce alcohol

Scientific research shows that drinking alcohol is closely related to weight gain. Alcohol contains a lot of energy. Drinking alcohol affects your cognition, making it difficult to control your eating, so you eat more than your body needs, and you don't feel like eating.

Stress Relief

Stress causes the body to produce toxins, increasing the amount of cortisol hormone that hinders metabolism. Get enough sleep, try to avoid thinking too much so that the body can recover well, and exercise to easily gain muscle.