1. Eating lots of fiber helps reduce belly fat
Fiber is generally divided into two types: insoluble fiber and soluble fiber. Insoluble fiber does not dissolve in water and acts primarily as a bulking agent that helps form stools that pass through the intestines. This helps relieve constipation.
Soluble fibers, such as beta-glucan and glucomannan, mix with water to form a viscous substance, slowing the rate at which the stomach releases digested food into the intestines.
Several studies have shown that people who eat more soluble fiber have a lower risk of belly fat . Soluble fiber can help reduce belly fat in several ways. Soluble fiber promotes the diversity of gut bacteria, which helps reduce belly fat.
Foods rich in soluble fiber include oats, carrots, barley, peas, beans, apples, citrus fruits…
2. Eat lots of protein
Protein also increases your metabolic rate and helps you maintain muscle mass while losing weight . Many studies show that people who eat more protein tend to have less belly fat than those who eat less protein.
- Animal protein sources include chicken, pork loin, fish, seafood, eggs, milk and dairy products… Protein in eggs and milk is standard protein that is easily absorbed.
- Plant protein sources include tofu, beans, bean sprouts, sesame, peanuts, vegetables… Soybeans have very high nutritional value, the protein source in soybeans is as valuable as animal protein.
3. Do cardio
Cardio is exercise such as jogging, jumping, swimming, aerobics… that increases the heart rate. When exercising, the body will use stored fat to convert into energy, which helps burn excess fat effectively. This is also the reason why athletes have a toned body, with an extremely low fat ratio.
4. Reduce stress
When under too much stress, the body releases the hormone cortisol to combat stress. However, high levels of cortisol in the body stimulate the desire to eat and increase the ability to store fat in the abdomen. Furthermore, research shows that women with a lot of belly fat produce more cortisol when stressed, and store more fat in the abdomen.
To reduce stress , do light exercise such as walking, yoga… and rest after work, spend time taking care of your mental health. Limit working, using phones and computers too much during the day. Continuous use of phones or social networks is both addictive and can increase cortisol secretion, causing health problems such as belly fat and cardiovascular diseases.
5. Resistance training
Combining resistance training with cardio/aerobics and a high protein diet will increase your ability to burn fat in your belly and overall body. This is because the stimulation from exercise combined with protein intake will promote muscle growth.
The more muscle mass, the higher the body’s energy metabolism to nourish the muscles, leading to having to burn more fat to create energy for the muscles to move during exercise.
6. Supplement omega-3
Omega-3 has a positive effect on fat loss and increases muscle mass, even when weight remains the same. To increase the amount of omega-3 fats in your diet, eat more foods such as fatty fish (eat 2-3 servings of sea fish such as salmon, mackerel, herring, etc. each week), vegetable oils, flaxseeds, walnuts, chia seeds, etc. If you cannot get enough omega-3 from fish, consider supplementing with fish oil capsules.
7. Get enough sleep
Many studies have shown that people who do not get enough sleep of 7-8 hours per day tend to accumulate more fat in the abdominal area. The habit of getting enough sleep is as important as diet and exercise in losing weight and burning excess fat.
Therefore, you need to maintain at least 7 hours of sleep every day. Before going to bed, you should take time to relax and limit exposure to blue light from computer screens, phones, etc. This will help you fall asleep easily and sleep better.
8. Eat foods rich in probiotics
Probiotics are live strains of bacteria that are beneficial to your health, found in both supplements and fermented foods. Probiotics may improve immune function, digestive health, heart health, and more. Some studies also show that probiotics may help you lose weight and belly fat. You can get probiotics from yogurt, kimchi, kombucha, kefir, and more.
9. Drink green tea
Green tea contains both the antioxidant EGCG and caffeine, both of which have the ability to increase metabolism and burn belly fat, and will be more effective if combined with daily exercise.
