In addition to being aesthetically unpleasing, belly fat is one of the symptoms of obesity or other related diseases such as cardiovascular disease, diabetes,… which greatly affects health. To effectively reduce belly fat, you can apply 8 simple ways in this article right away!
1 Does belly fat increase with age?
According to Mr. Michael D. Jensen (Chairman of the Obesity Council at Maryland), women in the menopausal stage have the highest likelihood of gaining weight in the abdominal area. Because in menopause, their body produces less estrogen and progesterone. This leads to a higher tendency to gain weight and accumulate more fat in the abdominal area.
In addition to age, unhealthy eating habits and lack of exercise also contribute to weight gain. Moreover, muscle mass decreases significantly with age, resulting in less caloric expenditure and more fat accumulation.
Does belly fat increase with age?
2 Ways to limit fat accumulation
Increase exercise
Regular exercise not only makes the body healthier every day but also has the ability to effectively reduce fat. You can combine weightlifting and additional workouts to increase muscle mass, thereby effectively burning fat in the body.
Increase exercise
Add more fruits, vegetables, and whole grains to your diet
We often have a habit of consuming processed foods such as white bread, sugary drinks,… which obstruct the process of reducing belly fat and can cause inflammation in the body.
Adding more fruits, vegetables, and whole grains to your daily diet not only helps supplement more nutrients for the body but also helps reduce fat and prevent inflammation effectively. In addition to the beneficial nutrients for health, these foods also contain anti-inflammatory substances, which help effectively reduce belly fat and increase the ability to prevent inflammation.
Add more fruits, vegetables, and whole grains to your diet
Absorb a moderate amount of healthy fats
Many studies have shown that the body accumulates more fat in the abdomen when consuming saturated fats (from meat and dairy products). However, the body reacts differently to various fats. If the body absorbs nutrients from nuts, fatty fish such as salmon in the right dosage, it helps limit belly fat and inflammation.
Absorb a moderate amount of healthy fats
Reduce stress
Stress is also one of the factors that cause weight gain because the stress hormone cortisol can increase fat and enlarge fat cells in the body. Therefore, you should keep your mood relaxed and reduce stress to help the body stay healthy and effective.
Reduce stress
Get at least 7 hours of sleep every day
Get enough 7 hours of sleep every day to ensure good health for the body and promote effective weight loss. If you have trouble getting enough sleep, you should apply and maintain the habit of turning off your phone and computer before going to bed, create a comfortable and quiet space, and exercise daily to reduce stress,… These things will help you have a better and deeper sleep.
Get at least 7 hours of sleep every day
Don’t get discouraged by your body shape
Genetics can make your body less aesthetically pleasing, and you shouldn’t let this affect your mood and stop caring about trying to eliminate belly fat. Stay happy and confident every day, no effort is in vain, so always strive for a healthier and more beautiful body every day!
Don’t get discouraged by your body shape
Check your hormone levels
People with high testosterone levels tend to accumulate more fat in the abdomen and weigh more in the lower body. If you have abnormal hormone levels or symptoms related to polycystic ovary syndrome, you should visit medical institutions for examination and find effective weight loss methods. In addition, this also helps you determine the risk of developing diseases such as diabetes, breast cancer,… to have timely solutions.
Check your hormone levels
Choose a healthy diet instead of short-term dieting
To effectively reduce fat, you need to apply a low-calorie, rich-in-fiber, low-fat diet and combine it with regular exercise. Some people choose short-term diets, however, you should apply a healthy diet, rich in nutrients from fruits, fresh vegetables, whole grains every day to effectively reduce belly fat and have a firmer, leaner body shape.
Choose a healthy diet instead of short-term dieting
Above are 8 simple ways that you can apply in your daily life to effectively reduce belly fat. Save and join us in training for a healthy, slimmer, and more beautiful body every day!
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