Maintaining the standard waistline not only makes your appearance more attractive but also helps you live happily every day.Stop bad habits and apply 6 tips to reduce belly fat is suggested in the article below.

1. Limit carbs to help reduce belly fat effectively

In a comparative study between weight loss through a low -carbohydrate diet and a low -fat diet at Johns Hopkins University, USA, scientists have discovered that, although each dietEating contains the same amount of calories, but those who follow a low carbs have been reduced by an average of 10 pounds (approximately 5kg) for 6 months, more than low -fat dieters.So, limit eating carbs -rich foods, especially refined carbs to make your waist slimmer.

In addition to weight loss, low carbohydrate diet brings many health benefits to people with diabetes, helping to stabilize blood sugar and prevent dangerous complications caused by this disease.

Restricting carbs has many health benefits.

2.Enhance protein

Protein plays an important role in the process of weight loss.Many evidence have shown that eating enough protein helps reduce cravings by 60%, enhances metabolism of 80-100 calories and helps you eat less than 441 calories a day.

You can refer to good protein sources from:

- Beef, pork, chicken

- Fat fish (salmon, tuna, mackerel ...) and seafood (shrimp ...)

- Egg

- Plants like beans (lentils, chicken beans, peas ...)‏

Besides, whey protein is a good choice to increase the amount of protein absorption in a healthy way.You have a combination of whey protein with fruit, vegetables, nuts ... to have a protein smoothie that is both delicious and nutritious.

3. Be close with green vegetables and fruits

In green vegetables and fruits that are high in fiber, vitamins and minerals but the calories are quite low.Adding green vegetables and fruits to meals will help you full longer.As a result, unhealthy snacking habits are also limited.

You can choose broccoli, cauliflower, spinach, kale, cabbage, lettuce, tomatoes, cucumbers ... beans are also a very good source that you should not miss next toSome cereals, such as whole oats.All are the ideal options to support excess fat burning.

4. Avoid consuming sugar and sugary drinks

Eating foods with additional sugar can cause weight gain, not good for health.Studies have shown that excess sugar can lead to fat accumulation around the abdomen and liver.Therefore, reducing the food and drinks containing sugar in the daily diet will help you stay away from belly fat and maintain a healthy physique.

However, this does not apply to fruits, they are very good for health and contain a lot of fiber to minimize the negative effects of the fructose sugar.

5. Reduce the diet and increase the number of meals

In addition to three main meals, add 2-3 more snacks before and after exercise (or before going to bed).These snacks will help you not feel hungry and crave snacks.As a result, the diet in the main meals also decreased.The amount of calories intake is therefore also effectively controlled.

6. Exercise regularly to reduce belly fat

Physical activity helps burn belly fat effectively.According to Kerry Stewart, Director of Clinical Physiology at Johns Hopkins University: "One of the biggest benefits of motor is to promote metabolism.Reducing the amount of insulin circulation in the blood and causing the liver to use all fatty acids, especially the nearby internal fat areas. "

Instead of only abdominal exercises, it is advisable to combine with the whole body exercises to achieve the desired results.Take 30 to 60 minutes a day to practice, start from gentle exercise such as walking or yoga, then try harder exercises such as weightlifting or jogging, cardio ...

Regardless of the sport, there is more exercise than not practicing.In addition to the goal of weight loss, exercise brings many health benefits such as helping to reduce blood sugar and improve metabolic problems ...