"Summer clothes, belly fat sticking out"... 'This habit' must be maintained to lose fat from the stomach

 

 

 

 

 

During the summer when shorts and sleeveless tops make clothes shorter, it's hard to hide belly fat. I want to lose belly fat before the vacation season, but in reality, there is no way to target only belly fat. When you lose weight, your overall body weight decreases, so the goal should be overall weight management, but with a focus on reducing belly fat. Combining exercise and diet is important, and this article explores the essential methods for losing belly fat this summer.

 

◆ Keep walking and strength training consistently

Even walking, which is not as intense as running, helps reduce belly fat. People who consistently walked for 50 to 70 minutes at least three times a week for 12 weeks showed greater reductions in visceral fat. During hot weather, a light walk around the neighborhood in the evening is sufficient. Building muscle through strength training also aids in reducing body fat. Muscles boost metabolism, contributing to the reduction of overall body fat, including belly fat.

 

◆ Consume more dietary fiber

Foods high in refined carbohydrates and sugar content provide immediate satisfaction, but ultimately do not curb appetite. This ultimately leads to more belly fat. On the other hand, foods rich in dietary fiber, such as vegetables, fruits, whole grains, and legumes, slow down digestion, increase satiety, and help regulate appetite. Simply increasing fiber intake can also help manage abdominal obesity.

 

◆ Consume healthy fats, unsaturated fatty acids

Ironically, to lose body fat, fat intake is necessary. However, it should be healthy fats such as unsaturated fats. Unsaturated fatty acids found in fish, eggs, olive oil, nuts, and avocados help increase satiety when consumed in moderation, aiding in meal portion control, and promote smooth blood circulation, preventing cardiovascular diseases.

 

◆ Consume more protein during strength training

If you do strength training, you need to consume more protein. At least 70 grams of protein per day is necessary for muscle recovery and strengthening. Eating a snack with about 12 grams of protein before exercise helps with appetite control. Consuming additional protein before and after exercise is effective for muscle strengthening.

 

◆ Sleep well even in the scorching heat

The quality of sleep is also an important factor in losing belly fat. Sleeping too little or too much can both cause problems. Especially in dieting, insufficient sleep is more problematic. If you sleep less than 5.5 hours a day, you tend to consume an average of 385 more calories than those who sleep 7 to 12 hours. It is easy to choose foods that are low in nutrition but high in calories, like potato chips. Properly adjusting sleep duration can help in managing belly fat.

 

◆ Release stress in a healthy way

Managing stress effectively also helps in losing belly fat. This is because many people tend to cope with accumulated stress by eating. Consuming sweet, spicy, and salty foods is the easiest and most immediate way to relieve stress. However, this ultimately leads to more weight gain and deteriorating health, creating a vicious cycle. It is important to develop habits of controlling stress through rest and healthy hobbies.

 

Reporter Kim Soo-hyun