"Summer clothes make your belly stick out"... Stick to this habit to lose belly fat.

"Summer clothes make your belly stick out"... Stick to these habits to lose belly fat.

 

 

 

 

 

Summer, when shorts and sleeveless clothing become shorter, can make it difficult to hide belly fat. While you might want to start losing belly fat before the vacation season, there's no way to reduce belly fat alone. Since weight loss typically involves overall body weight, you should aim for overall weight management while focusing on belly fat reduction. A combination of exercise and diet is crucial. Let's explore the essential methods for losing belly fat this summer.

 

◆ Walk and do strength training regularly

Even if it's not a high-intensity exercise like running, walking can help reduce belly fat. People who consistently walked for 50-70 minutes three times a week for 12 weeks experienced greater reductions in visceral fat. During hot weather, a brisk walk around the house in the evening is enough. Building muscle through strength training also aids in fat loss. Muscle boosts metabolism, contributing to the reduction of body fat, including belly fat.

 

◆ Eat more dietary fiber

Foods high in refined carbohydrates and sugars provide immediate satisfaction, but ultimately fail to control appetite. Ultimately, they contribute to increased belly fat. On the other hand, fiber-rich foods like vegetables, fruits, whole grains, and legumes slow digestion, increasing satiety and helping control appetite. Simply increasing your fiber intake can help manage abdominal obesity.

 

◆ Consume healthy fats and unsaturated fatty acids.

Paradoxically, fat consumption is necessary to lose body fat. However, it must be healthy fat, such as unsaturated fat. Unsaturated fatty acids, found in fish, eggs, olive oil, nuts, and avocados, increase satiety when consumed in moderation, helping control appetite. They also promote blood circulation, preventing cardiovascular disease.

 

◆ When doing strength training, consume more protein.

If you're strength training, you need to consume more protein. You need at least 70 grams of protein per day for muscle recovery and strength. Eating a 12-gram protein snack before exercise can help control appetite. Consuming additional protein before and after exercise can also help strengthen muscles.

 

◆ Sleep well even in the sweltering heat

Sleep quality is also a key factor in losing belly fat. Sleeping too little or too much can be problematic, especially when it comes to dieting. People who sleep less than 5.5 hours a night tend to consume an average of 385 more calories than those who sleep 7-12 hours. This can lead to them choosing low-nutrient, high-calorie foods like potato chips. Simply managing your sleep schedule appropriately can help manage belly fat.

 

◆ Relieve stress in a healthy way

Managing stress effectively can also help you lose belly fat. Many people find themselves relieving stress by eating. Eating sweet, spicy, and salty foods is the easiest and most immediate way to relieve stress. However, it ultimately leads to weight gain and poor health, creating a vicious cycle. Developing a habit of managing stress through rest and healthy hobbies is crucial.

 

Reporter Kim Soo-hyun