How to Lose Belly Fat

Catatan Azzahra - Reduce Belly Fat

If you have a fat and distended stomach due to the pile of fat, there are various ways to lose belly fat that you can do. Not only for the sake of appearance, getting rid of belly fat is also important to prevent various diseases.

A distended stomach is often a sign of fat accumulation in the abdomen. If left for too long, the fat deposits in the stomach that cause obesity can increase the risk of various diseases, such as diabetes, hypertension, stroke, heart attack, cancer, and dementia.

To reduce the risk of developing these various diseases and make the body healthier and look more proportionate, there are several ways to lose belly fat that you should try.

Ways to Lose Belly Fat

Losing belly fat naturally is a process that requires patience and determination. However, if done regularly and consistently, you can finally get an ideal body shape with reduced belly fat over time.

The following are some ways to lose belly fat that you can do:

1. Control the portion of the meal

The first way to reduce fat deposits in the stomach is to limit calorie intake. You can start by reducing the portion of your meal to at least half of the usual portion, but eat in that portion more often.

One thing you need to remember, never to skip breakfast, because it will only make your appetite increase during the day. If at night you feel hungry, try drinking lots of water and choosing low-calorie foods, such as whole wheat bread, oatmeal, vegetables and fruit.

2. Be selective in choosing the type of food consumed

Apart from controlling the portion of your meal, you also need to be more selective in consuming food and drinks. Choose a healthy and nutritious intake, such as:

• Foods high in fiber and complex carbohydrates, such as vegetables and fruits and whole grains.
• High protein foods, such as lean meats, fish, eggs, and nuts.
• Foods that contain healthy fats, such as olive oil, coconut oil, avocado, fish, soy, and yogurt.

To reduce belly fat so as not to grow bigger, avoid or limit consumption of the following types of food or drinks:

• Foods or drinks that contain high sugar, such as cakes, soft drinks, ice cream, and syrups.
• Fast food.
• Foods high in saturated fat (cholesterol) and trans fats, such as cheese, margarine, organ meats, and fatty meats.
• Alcoholic beverages.

3. Exercise regularly

In addition to having a healthy diet, an effective and no less important way to get rid of belly fat is to exercise regularly and discipline. Do exercise every day for at least 30 minutes or 5 days a week.

There are many types of sports that can be done to lose belly fat, for example walking, jogging, aerobic exercise, zumba, yoga, pilates, swimming, and cardio training. You can also try various exercises or movements to shrink the stomach, such as sit ups, planks, or side planks.

4. Reduce stress

Stress is one of the causes of accumulation of fat in the stomach and the culprit of obesity. When you are stressed, you will become hungry more often, so you are encouraged to eat a lot or snack. If this urge is fulfilled, the body will eventually become fatter.

For that, it is important to reduce stress by regularly relaxing and getting enough sleep at least 7-9 hours each night.

Apart from the ways to get rid of belly fat above, also complement it with a healthy lifestyle, such as drinking enough water and not smoking, to get maximum results.

Keep in mind, how to get rid of belly fat does take a long time and a process, so you need to do it patiently and not give up quickly.

If you have certain medical conditions or find it difficult to lose belly fat and get your ideal body weight, try to consult a nutritionist to find out the diet and type of exercise that suits your condition.

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