As the season of exposure, summer, is approaching, what if you also come to the trouble of bulging belly fat? It’s still too early to give up. Because if you plan well, you can defend a slender ship. Healthline, an American health information site, introduced six strategies to lose belly fat.
1. Eat enough fiber
When you consume dietary fiber, it promotes bowel movement and helps you lose belly fat by absorbing and releasing bad waste products such as fat and cholesterol. In particular, it is effective to improve visceral fat if you consume enough water-soluble dietary fiber that dissolves well in water. Soluble dietary fiber is abundant in seaweed such as kelp, seaweed, seaweed, and citrus fruits such as mandarin oranges and citron. It keeps you full and prevents overeating. It is even more effective if you eat foods rich in soluble fiber and exercise for 30 minutes 2 to 4 times a week.
2. Take probiotics
Probiotics play an important role in weight management. In particular, if you consume lactic acid bacteria for a diet, it is better to select a strain that suppresses the formation of fat cells and reduces the size. Representative examples include Lactobacillus kerbetus (HY7601) and Lactobacillus plantarum (KY1032), which stimulate the body’s sympathetic nerves to promote energy consumption, induce satiety, and inhibit fat accumulation. However, keep in mind that eating only probiotics is not effective for weight loss. It’s important to remember that a nutritious diet and exercise work synergistically together.
3. Combining aerobic and strength training
Aerobic exercise is very effective in reducing belly fat because it uses carbohydrates and fats as energy sources. Hidak exercise counselor Park Eun-kyung, an exercise expert, explained in the Hidak Q&A, “Aerobic exercise, such as walking on flat ground, jogging, stationary bicycle, basketball, and badminton, and breathing continuously, helps to lose weight.” “At least about 20 per day. It is recommended to do aerobic exercise for ~40 minutes.”
Strength training along with aerobic exercise is effective in reducing belly fat. Park Eun-kyung, an exercise expert, explained, “In the long run, increasing muscle mass improves basal metabolic rate, so it can be prevented from gaining weight again.” For strength training for each part, perform 3 sets of 10 push-ups 3 times a week, 3 sets of 10 seconds squats, and 3 sets of 20 sit-ups.
4. Limit Refined Carbohydrates
Carbohydrates are the most important energy source for our body. However, eating too much or consuming refined carbohydrates such as bread, noodles, sugar, and beverages can cause weight gain. Therefore, while it is recommended to reduce carbohydrate intake during the diet period, it is not necessary to reduce all carbohydrates. Instead of refined carbohydrates, it is recommended to limit the intake of complex carbohydrates such as whole grains, beans, and vegetables to 100g per meal.
5. Take regular walks
If you find it difficult to make time to exercise, taking a walk in your spare time in your daily life is a good way to do it. According to the research results of the research team of Professor Tsung-Lin Chiang of Chinese Culture University published in BMC Public Health in 2019, walk 12,000 steps every day and 3 times a week After 8 weeks of walking, significant improvement was found in visceral fat and hip circumference.
When walking, touch the heel first and roll naturally by pushing the floor with the soles of the feet and finally the toes. Walking as fast as possible is more effective for weight loss.
6. Drink water
Drinking plenty of water can help boost your metabolism and prevent swelling. In particular, drinking 500mL of water before a meal can make you feel full and prevent overeating. However, if you drink too much water, your blood sodium level will drop, which can lead to hyponatremia. Dietitian Ji-seong Park, nutrition consultant at Hidak, said in the Hidak Q&A, “I think that I drink about 1 cup (200 mL) of water per hour, so it is recommended to drink it in a few sips rather than in a rush. In general, 2~2.5L of water per day for adults is recommended. It is recommended to consume.”
Help = Hidak exercise counseling Park Eun-kyung (exercise expert), Hidak nutrition counseling Park Ji-seong (nutritionist)