Tips to Reduce Body Weight in the Stomach
Belly fat puts you at higher risk for heart disease, breast cancer and diabetes. Gallbladder issues and colorectal cancer risk are also higher with belly fat. Age, heredity, inactivity and diet are responsible for stomach weight gain. Making lifestyle changes, however, will help you lose midsection pounds long term.
Reduce Calorie Consumption
Losing stomach fat requires cutting back on daily calorie consumption. A single pound of fat is equal to 3,500 calories. Lose a pound of fat weekly by eating 3,500 fewer calories. A low-calorie diet for belly fat shouldn't consist of fewer than 1,200 calories daily women daily. Men need to keep calorie consumption higher than 1,500 daily, according to MedlinePlus. Talk with your doctor before starting a weight loss plan to set healthy calorie consumption goals.
Foods to Eat
A diet rich in monounsaturated fats may shed belly fat. Olive oil, peanuts and avocados contain these healthy fats. Belly fat diets usually focus on the Mediterranean diet approach of eating fruits, vegetables, gains, beans, nuts, seeds and legumes. Consume fish and seafood at least twice weekly, eat lean poultry, eggs and cheese in moderation, MayoClinic.com recommends.
Foods to Avoid
A Mediterranean diet requires cutting back on meat and sweets. You can eat these foods only a few times monthly. Avoid GREasy and high-fat foods. Purchase products that don't contain trans fats. Avoid nuts with honey or added sugar and nuts that are heavily salted nuts.
Healthy adults need 150 minutes or more of physical activity weekly, according to the Centers for Disease Control and Prevention. To lose belly fat, you should also complete two strength-training sessions weekly.
Target deep abdominal muscles with exercises like abdominal hallowing that focus on drawing in the belly button. Get on all fours and draw in the belly button. Hold the movement for 10 seconds and release. Complete 10 repetitions of this exercise.
Pelvic tilts also tighten the belly. Lie on your back with your knees bent. Flatten your back on the floor and tighten abdominal muscles as you slightly bend the pelvis toward the ceiling. Hold the movement for 10 seconds and repeat five to 10 times, MayoClinic.com recommends.
Tips to Reduce Body Weight in the Stomach文章来源头牌英语[减肥瘦身]