Abdomen is the place that accumulates adipose most easily, when abdomen adipose increases after certain level, can cause harm to the body health.
Fortunately, it is not difficult to lose abdominal fat, master the following six methods can be.
Reduce calorie intake
One study compared three popular ways of reducing fat: a high-dairy diet, abdominal exercise and a low-calorie diet.
The results showed that low-calorie diet had the best effect on reducing fat. The subjects lost 12% of their abdominal fat and 5% of their overall fat.
For this reason, people who reduce fat should plan their diet well in advance to prevent them from eating food indiscriminately because of hunger.
Eat whole grains
A study published in the American Journal of Clinical Nutrition found that eating more whole grains in the diet was more effective in reducing abdominal fat. The reason may be that whole grains give you more control over your appetite.
Do more aerobic exercise
Aerobic exercise is more effective in reducing abdominal fat than resistance training, according to a study at Duke University in the United States. But that doesn’t mean resistance training isn’t important.
Resistance training can build muscles and increase muscle strength, which in turn helps the body burn more calories.
Runners can perform 30-40 minutes of aerobic exercise three to four times a week, combined with normal resistance training, to all parts of the body through a variety of squats, lunges, push-ups, and treadmills.
Intake of soluble fiber
In one five-year study, participants were given 10 grams of soluble fiber a day, resulting in a 3.7 percent reduction in abdominal fat.
Soluble fiber keeps people full for a long time and prevents the body from absorbing cholesterol.
Foods containing more soluble fiber include oats, apples, bananas, beans, etc.
Eat healthy fats
If you want to cut down on fat, why do you want to take in fat?
Fat is divided into three types, saturated fat, unsaturated fat, trans fat. Only unsaturated fats are best for the body.
Studies have found that regular intake of more monounsaturated fat can not only reduce abdominal fat, but also reduce insulin resistance.
Trans fats are “bad” fats. If the diet contains more trans fat, not only will not help reduce fat, but also other places where the accumulation of fat to the abdomen, leading to more and more abdominal fat.
Ensure high quality sleep
People who sleep less than five hours a day accumulate more abdominal fat than those who sleep more than six hours a night.
So make sure you get plenty of quality sleep every day. Before going to bed to create a suitable atmosphere for sleep, ahead of the computer, mobile phones, such as shutdown, you can read, listen to light music, as soon as possible into sleep.