And if the habit continues for a long time, eat high-calorie but rarely exercise, especially if it works mostly sitting. So over time we will look belly bulge.
When you have so often people will do a diet program. Some are made with a reasonable scale, there are also redundant because they want a quick trim of course, the impact will be less good for overall body health.
1. Cardio Exercise
For those who want to do the diet and shrink belly, cardio exercise is absolutely necessary for the sake of effectiveness. Examples of cardio exercises such as Running (jogging), biking, swimming, running, playing handball, treadmill, etc.. Sports such as jogging, swimming, and cycling play a lot of leg muscles and is very effective for burning body fat. Because the foot is the body that has the greatest muscle mass than other body parts, and the more muscle mass you use, the greater the calories burned.
cardio exercises to burn fat most effectively when the stomach is empty, such as when you wake up in the morning or late afternoon. Perform at least 20 minutes but not too long, because according to a source of health, the body needs 20 minutes before you start burning fat. Routine 2-4 times a week.
2. Green Tea Consumption
Green tea is known as herbal fat scraper. The latest study from the American Society of Nutrition revealed that the high content of catechins in green tea could help erode the fat in the body. In addition, a study by The Journal of Nutrition, found that consuming a beverage containing green tea can accelerate the loss of excess fat in the abdominal area.
3. Reduce / limit carbohydrate intake
Carbohydrates are known as a source of energy, but if the amount is excessive in the body will eventually be converted into fat. It was then causes our stomach bulge, thigh circumference increased, a pudgy face, etc.. Figures Nutritional needs for carbohydrates is 300 grams per day, or 1200 calories.
4. Inadequate water needs to expedite the process of metabolism.
5. Avoid soft drinks, syrup, and alcohol and switch to healthier beverages such as yogurt drinks, fruit juices, vegetable juices, etc..
6. Consumption of nuts
Researchers from the University of Barcelona, led by Cristina Andris-Lacueva, as quoted by the Daily Mail, stated that the substance serotonin in nuts can increase the excretion of serotonin metabolism.
In addition to serotonin, a substance that can burn fat, nuts also contain healthy fats and antioxidants. These substances can reduce the risk of type 2 diabetes, heart attack and prevent weight gain.
7. Inadequate requirements of fiber
Since the researchers at Wake Forest Baptist Medical Center found a way to get rid of visceral fat in the abdomen, that is with regular exercise and eat more soluble fiber from vegetables, fruits, and nuts. for every increase of 10 grams of soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years. Someone needs to eat 10 grams of soluble fiber per day. The researchers noted that this can be done by eating two small apples, one cup of green peas and one-half cup of pinto beans a day. So I read from the site Okezone.
8. Avoid stress
If you are under stress, the body will produce a hormone called cortisol. Cortisol is responsible for your belly flab. To fight it you need to avoid stress and get enough rest at night between 6 to 7 hours.
9. Perform abdominal exercises to build and maintain muscle mass your stomach like a center crunch, side crunch, crossover crunch, crunch bench, decline bench crunch, lying leg raises, reverse crunches, straight leg crunch, plank, side plank. What kind of training you can see on youtube.