7 Tips to Get Rid of Lower Belly Fat

 

7 Tips to Get Rid of Lower Belly Fat! I myself had the problem of lower abdominal obesity, which has improved a lot. To get rid of belly fat, here are some tips:

1. Pay attention to dietary rules and order of meals

Breakfast, lunch and dinner should be regular, and large and small meals should be avoided. Regular and quantitative meals meet the needs of the body, which can prepare the stomach to digest food at a fixed time, and make the metabolism regular.

When eating, the order of meals is also a knowledge. Begin by drinking water or soup, then eating vegetables, high-quality protein (such as beans, eggs, salmon, and other fish rich in omega-3 fatty acids), which can help you feel fuller. Eat a small amount of carbohydrates at the end.

When you are hungry, you can add nuts and fruits, and you can eat some natural desserts, such as yogurt, blueberries, and cherries, instead of artificial desserts.

2. Eat local, seasonal, archetypal foods

Try to choose local and seasonal whole food, which is most suitable for the physique of the local people. Eat less processed foods with various additives.

3. Don’t be afraid to eat good fats or cholesterol

Not all fat will make you fat. Good fats and good cholesterol, such as egg yolks, seafood, lard, olive oil, linseed oil, coconut oil, almonds, walnuts, etc., can actually reduce the level of bad cholesterol and triglycerides in the body and help you improve abdominal obesity. But of course, there is a problem of overeating what you eat, and you can take it in moderation.

4. Choose low glycemic index foods

It is very important to choose to eat low-glycemic index foods, because the higher the glycemic index, the sharp rise in blood sugar, and the secretion of insulin in large quantities, which will immediately convert blood sugar into triglycerides and store them in the lower abdomen.

Consuming too many refined carbohydrates is the culprit of lower abdominal obesity, which can make blood sugar levels soar and lead to fat accumulation. Eat less refined carbohydrates, such as white rice, flour products such as noodles, bread, steamed buns, steamed buns, dumpling wrappers, etc.

Eat more dietary fiber. For example, oatmeal and barley are rich in dietary fiber. Usually mixed with soy milk or milk will increase satiety, and raisins, dried cranberries and nuts can also be added.

Drinks can choose low-fat beverages such as green tea, which has antioxidant properties. Some people love to drink, but pay attention to the moderation. For ordinary people, drinking a small amount of alcohol is good for health, but too much will increase belly fat.

5. Control the amount of sugar you eat

The amount of sugar we can eat per day can be calculated as “half of our body weight”, which is an easy-to-remember calculation method. Of course, the unit has to be changed from “kg” to “gram”. For example, if I am 66 kilograms, I will eat 33 grams of sugar. If you want to eat more, you must increase the amount of exercise.

6. To increase muscle and burn fat, don’t forget about muscle strength training

Daily exercise is recommended to take into account aerobic exercise and muscle strength exercise. Increasing muscle mass can increase basal metabolic rate and help burn fat, which is very important.

Young people can try TABATA high-intensity interval training method, which can develop six-pack abs. Adults are recommended to exercise no less than 3 times a week, and at least 150 minutes of moderate-intensity aerobic exercise such as climbing, swimming, running, cycling, etc., and can exercise muscle strength through squats and barbells.

7. Get more than 7 hours of sleep

Adequate sleep is also the key to avoiding abdominal obesity. Sleep more than 7 hours a day, and the amount of fat decomposed is equivalent to jogging for an hour.