Having a flat stomach is the dream of many people. it will make the body look more ideal, and a stomach that has less fat can reduce the potential for diseases such as type 2 diabetes and heart disease.
image from medicalxpress.com
For this reason, it is highly recommended to get rid of belly fat. Abdominal fat can be estimated by measuring waist circumference. For women, if the waist circumference reaches more than 88 means abdominal obesity.
But don't worry, there are many ways to get rid of belly fat, both with and without exercise. Here are 11 ways to get rid of belly fat healthy and natural
Eat protein
Protein is an important nutrient if you want to reduce belly fat. Based on research people who eat more protein have less belly fat.
Besides, protein is also useful for reducing hunger. Protein-rich foods include eggs, meat, milk, seafood, and whole grains.
Reduce Carbohydrates
Reducing carbohydrate consumption is one way to lose weight effectively. Low-carb diets also directly target fat in the stomach as well as around the organs and liver.
Avoid Sweet Foods and Drinks
Foods and drinks that contain added sugar are not good for health. Even research has proven that excess sugar can increase fat accumulation in the stomach and liver.
For that, if you want to get rid of belly fat naturally, reduce sugar consumption and avoid sugary drinks.
Eat Fiber-Rich Foods
Fiber-rich foods are claimed to help you lose weight quickly. Some sources of fiber that you can consume include vegetables, fruits, and grains.
Regular exercise
excercise such as walking, running, and swimming is proven to reduce fat in the stomach naturally. Also, doing this exercise regularly can prevent you from getting back the fat that has been successfully removed.
Adjust Food Portions
Even though you have already eaten healthy foods that are rich in protein and fiber, these foods still contain quite high calories. For that, always pay attention to the portion of your food and if necessary count the calories of each food or drink consumed.
Reduce Alcohol
Alcoholic drinks add extra calories to your daily diet. So, avoiding alcoholic drinks is the right way to help reduce fat in the stomach.
Also, a study conducted by Copenhagen City Heart found that people who often consume alcoholic drinks have more belly fat than people who do not consume alcohol.
Avoid stress
If you are stressed, your body will produce the hormone cortisol which makes you want to continue eating. To deal with stress, you can exercise or meditate.
But if you feel stressed and desire to snack, replace your unhealthy snacks with fruit suitable for the diet
Do Some Cardio
cardio to help you lose weight faster. Such as Sprinting, Rowing, Swimming Cycling Kettlebells Jumping Rope, and Stair Climber
Take probiotic foods
eat regular probiotics reducing the risk of weight gain and fat accumulation in your abdominal cavity. For example yogurt, kefir, tempeh, kimchi, and pickles.
Enough sleep
Lack of sleep will trigger weight gain, diabetes, and other health problems. So if you have a strict diet and exercise, try to sleep for 7-8 hours a night so that your efforts become more optimal.
image from medicalxpress.com
For this reason, it is highly recommended to get rid of belly fat. Abdominal fat can be estimated by measuring waist circumference. For women, if the waist circumference reaches more than 88 means abdominal obesity.
But don't worry, there are many ways to get rid of belly fat, both with and without exercise. Here are 11 ways to get rid of belly fat healthy and natural
Eat protein
Protein is an important nutrient if you want to reduce belly fat. Based on research people who eat more protein have less belly fat.
Besides, protein is also useful for reducing hunger. Protein-rich foods include eggs, meat, milk, seafood, and whole grains.
Reduce Carbohydrates
Reducing carbohydrate consumption is one way to lose weight effectively. Low-carb diets also directly target fat in the stomach as well as around the organs and liver.
Avoid Sweet Foods and Drinks
Foods and drinks that contain added sugar are not good for health. Even research has proven that excess sugar can increase fat accumulation in the stomach and liver.
For that, if you want to get rid of belly fat naturally, reduce sugar consumption and avoid sugary drinks.
Eat Fiber-Rich Foods
Fiber-rich foods are claimed to help you lose weight quickly. Some sources of fiber that you can consume include vegetables, fruits, and grains.
Regular exercise
excercise such as walking, running, and swimming is proven to reduce fat in the stomach naturally. Also, doing this exercise regularly can prevent you from getting back the fat that has been successfully removed.
Adjust Food Portions
Even though you have already eaten healthy foods that are rich in protein and fiber, these foods still contain quite high calories. For that, always pay attention to the portion of your food and if necessary count the calories of each food or drink consumed.
Reduce Alcohol
Alcoholic drinks add extra calories to your daily diet. So, avoiding alcoholic drinks is the right way to help reduce fat in the stomach.
Also, a study conducted by Copenhagen City Heart found that people who often consume alcoholic drinks have more belly fat than people who do not consume alcohol.
Photo by Louis Hansel on Unsplash
Avoid stress
If you are stressed, your body will produce the hormone cortisol which makes you want to continue eating. To deal with stress, you can exercise or meditate.
But if you feel stressed and desire to snack, replace your unhealthy snacks with fruit suitable for the diet
Do Some Cardio
cardio to help you lose weight faster. Such as Sprinting, Rowing, Swimming Cycling Kettlebells Jumping Rope, and Stair Climber
Take probiotic foods
eat regular probiotics reducing the risk of weight gain and fat accumulation in your abdominal cavity. For example yogurt, kefir, tempeh, kimchi, and pickles.
Enough sleep
Lack of sleep will trigger weight gain, diabetes, and other health problems. So if you have a strict diet and exercise, try to sleep for 7-8 hours a night so that your efforts become more optimal.
