Many people over the age of 30 find that belly fat appears easily. When sitting, the excess flesh around the waist is exposed, forming a ring. This is a common annoyance for white-collar workers who sit for long periods.
How can we get rid of belly fat and restore a flat abdomen? Here are 4 super practical fat loss methods to reduce waist size by 10cm:
Method 1: Learn to Eat Healthily
1. Avoid deep-fried foods like fried breadsticks, fried chicken, and French fries. Avoid visible sweets like cakes, doughnuts, egg tarts, and cookies. Instead, eat regular meals, avoid heavy-flavored foods, and opt for a light diet to prevent calorie surplus.
2. Ensure that 50% of each meal consists of high-fiber vegetables, 25% of staple foods (combination of coarse and fine grains), and 25% of high-protein foods to balance nutritional intake, promote intestinal peristalsis, and prevent muscle loss.
3. Eat slowly, chew well, avoid overeating, and stop when 70-80% full to shrink stomach capacity and control calorie intake effectively.
4. Increase water intake to 10 cups or more per day to accelerate fat breakdown. Additionally, drinking 2-3 cups of tea can boost metabolism and eliminate excess body water.
Method 2: Increase Physical Activity
1. Get up and move for 10 minutes every hour of sitting. Activities like stretching and climbing stairs can activate muscles, improve blood circulation, and address the belly fat issue. Walk for half an hour to work and ensure a daily step count of at least 8,000 to boost metabolic activity.
2. Incorporate strength training such as squats, push-ups, and planks to strengthen muscles, enhance basal metabolic rate, suppress fat accumulation, and shape the abdominal muscles.
3. Jog for 30 minutes or do 15 minutes of jumping jacks at night to boost metabolism, reduce body fat percentage, and improve belly fat.
Method 3: Sleep an Hour Earlier
Avoid staying up late and aim for at least 8 hours of sleep daily, e.g., from 11 PM to 7 AM. Sufficient sleep aids in leptin secretion, accelerates body metabolism, reduces the chances of overeating, and enhances weight loss efficiency, leading to quicker waist reduction.
Method 4: Practice Diaphragmatic Breathing
Inhale to make the abdomen rise and exhale to let it fall naturally. Keep the chest mostly still during this process. Consistent practice of diaphragmatic breathing for 5 to 10 minutes daily can effectively stimulate the abdominal muscles, making them firmer and helping reduce belly fat.
Maintaining diaphragmatic breathing can enhance gastrointestinal motility, improve digestion, boost metabolic efficiency, accelerate fat burning rate, and gradually reduce belly fat.
These are the four methods shared by the editor for reducing belly fat and body fat. Consistency over 2-3 months can lead to a reduction in waist circumference.
