What habits should I develop to lose belly fat?🤔🤔

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To lose belly fat quickly, you should eat less refined carbohydrates, practice intermittent fasting, and do at least an hour of walking exercise each day♡♡

 

 

 

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The weather has suddenly become warmer. The day to start wearing lighter clothes is approaching. Standing in front of the mirror with just my body, I face the belly fat that the thick winter clothes have been hiding all along. What habits should I develop from now on to lose it?

 

Refined carbohydrates should be consumed in moderation.

 

To lose belly fat, you should start by eating fewer refined carbohydrate foods. Refined carbohydrates cause blood sugar levels to rise more quickly after consumption compared to other nutrients like protein. When blood sugar rises rapidly, the pancreas releases a large amount of insulin to lower it. Insulin stores sugar as glycogen in the liver and muscles, thereby reducing blood sugar levels. The problem is that the amount of glycogen that can be stored in the liver and muscles is limited. Excess sugar is converted into fat, and as visceral fat increases, the abdomen becomes more protruding.

 

When I really crave bread made from flour, I just have a small piece of whole wheat bread. Whole wheat is rich in fiber, so it digests and absorbs more slowly than refined carbohydrates. As a result, it raises blood sugar levels more gradually. When I crave noodles, I choose tofu noodles or konjac noodles, which raise blood sugar more slowly instead of wheat flour noodles.

 

◇Intermittent fasting and walking combined

 

Reducing carbohydrate intake and walking frequently can effectively reduce belly fat. It is even better to practice intermittent fasting, which involves not eating anything outside of meal times. A meta-analysis of 54 studies on exercises for belly fat reduction found that walking was the most effective exercise when combined with intermittent fasting. Walking just a little in front of your house is not enough. Within the first 30 minutes of walking, your body primarily burns sugar. Fat burning begins after that. You need to walk for about an hour a day to see noticeable weight loss.

 

Even after fixing the pelvis, belly fat still goes in

 

Posture correction can also be helpful. If you have anterior pelvic tilt, where your lower back is bent backward and your hips are pushed out like a duck, your lower abdomen may appear protruded. In such cases, simply correcting your pelvis without dieting can help flatten your stomach. To check if you have anterior pelvic tilt, stand with the back of your head and heels against the wall. Do not try to straighten your back forcibly; stand naturally as you normally do. If you can fit more than two fingers into the gap between your lower back and the wall, it may indicate anterior pelvic tilt. If your lower back curve is normal, only about one finger should fit.

 

To alleviate anterior pelvic tilt, you need to strengthen your abdominal muscles. Stand upright with your back straight, then tighten your core as if trying to make your stomach touch your back. Hold this position for about 30 seconds. Repeat this exercise whenever you remember during daily activities.