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4 simple, effective ways to reduce belly fat
belly fat or fat around theSLOTwaist May occur from many factors such as genetics, hormones, eating behavior. Excessive accumulation of belly fat can lead to many health-threatening diseases such as hyperlipidemia, obesity, diabetes, heart disease, and stroke. colon cancer The way to reduce belly fat may be done by modifying eating habits. and keep exercising regularly
What is belly fat?
Abdominal fat is the fat that accumulates under the skin around the abdomen. or sometimes called a belly It can happen to people of all ages. even those who are underweight Having too much belly fat can have a negative effect on your health. lead to various chronic diseases such as obesity, diabetes, heart disease
Belly fat measurement can be measured by waist circumference. For men it should not exceed 36 inches or 90 centimeters and for women it should not exceed 32 inches or 80 centimeters if the waist circumference is greater. may be at risk of having abdominal obesity
Belly fat is caused by what?
The causes of belly fat may be due to the following factors:
Heredity. If the family is obese. or overweight May be more prone to belly fat or belly fat than usual
stress when stress The body will secrete the hormone cortisol (Cortisol) or the stress hormone. which may affect the metabolism Because stress directly affects the functioning of the endocrine glands. May be the cause of the metabolic system does not work fully. and may result in eating more to relieve stress This may be a factor that causes fat to accumulate until it turns into belly fat.
eating behavior Eating unhealthy foods, such as foods that are high in sugar. Foods that are high in fat and sugar can result in the accumulation of fat in the abdomen. Because these foods may interfere with the metabolism of fat. This could be one of the causes of belly fat. Including eating food that contains more calories than the body needs in 1 day. The amount of energy that should be received each day for men is about 2,000 kcal and women should receive about 1,600 kcal of energy per day. Laurie
inactivity If you eat more energy than your body needs each day. and refuses to exercise May cause excess fat to accumulate as belly fat.
how to lose belly fat
Tips to lose belly fat can be done in the following ways.
modifying eating habits by adjusting the balance of food in each meal In which each meal should have a complete nutrition diet of the 5 food groups and should eat nutritious foods such as vegetables, fruits, nuts, low-fat protein. High-fiber foods. Avoid processed foods, snacks, foods that are high in fat and sugar.
Exercise Exercise may help your body burn belly fat. You should do light exercise, such as running, swimming, cycling, and gradually increase your level as your body adjusts. or specific exercises such as sit-ups, push-ups to help tighten the abdominal muscles and should exercise at least 30 minutes/day
manage stress Since stress can affect your metabolism, find ways to relieve it, such as listening to music, watching movies, meditating, and traveling.
get enough sleep Because the body produces the hormone melatonin that may produce metabolic substances during sleep, so getting at least 6-7 hours of sleep per day may help your body burn calories.
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