Fat around the belly can be challenging to lose. Even with diet and exercise, it can often be the last part of the body to slim down.
However, there are many methods on how to lose weight (bagaimana cara menurunkan berat badan) that a person can use to both reduce overall fat and tone the abdomen.
Techniques that may help people get a flat stomach include:
- Add cardio
Cardiovascular or aerobic exercises are an excellent way for a person to burn calories and improve their heart health.
Many cardio exercises are effective in trimming and strengthening a person’s midsection. Some examples include running, walking, and swimming.
Research has shown that moderate-to-vigorous aerobic exercise can reduce fat in overweight people, even without a reduction in calorie intake.
- Eat more fiber
Fiber can help make a person feel fuller for longer, which can reduce the amount of food that they eat during and between meals.
Fiber also keeps the digestive system functioning. A healthy digestive system can reduce bloating and keep the stomach looking slim.
- Limit refined carbs
Carbohydrates are a source of energy for the body, but not all carbs are equally healthful. The body transforms certain carbs, such as white bread and white pasta, into glucose. When a person consumes more glucose than is necessary, the body stores the excess as fat.
A person looking to reduce the amount of fat around their midsection should limit their consumption of refined carbs.
As carbs are essential for energy, people should still eat healthful, whole-grain varieties.
- Increase protein intake
Protein offers the body building blocks to repair and grow muscle, and it also helps a person feel fuller for longer.
A small 2012 study found that people who consumed high-quality proteins, such as milk, eggs, and beef, had a lower percentage of abdominal fat.
- Do exercises while standing, not sitting
People should opt to stand when lifting weights or doing resistance training. Standing while performing certain movements, such as bicep curls, can help a person engage their core as they lift.
This engagement can help strengthen the core muscles and trim the stomach area.
- Add resistance training
Doing resistance training can help ensure that a person who is cutting calories does not lose muscle mass. Developing muscle mass can also help the body burn more calories while at rest.
Common types of resistance training include weightlifting and doing exercises that use body weight, such as squats and lunges.
People can do resistance training by itself or in conjunction with cardio. The results of a study in obese adolescents suggest that combining both resistance and cardio training is an effective way to reduce body fat.
- Eat more monounsaturated fatty acids
Avocado is a healthful source of monounsaturated fatty acids.
Monounsaturated fatty acids, which people often refer to as “good fats,” are present in fats that are liquid at room temperature.
Healthful sources of monounsaturated fatty acids include:
peanut butter with no added sugar
A 2016 systematic review found that diets rich in monounsaturated fatty acids could help reduce body weight.
- Move more
People looking to lose belly fat can try adding in extra movement and activity throughout the day, especially if they generally spend most of the day sitting at work or school.
Examples of small activities that add up throughout the day include:
- taking the stairs
- using a standing desk
- stretching throughout the day
One study even suggested that adding this extra movement could help a person burn up to 2,000 additional calories a day, depending on their body weight and activity level.
Now that you have the tips, it would be easy to apply these tips into your routine on how to lose weight (bagaimana cara menurunkan berat badan). Well, it is not really easy, easy, because it takes determination in achieving your goals, no matter whether this is for weight loss or for something else, discipline is key.