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11 TIPS TO REDUCE SCIENCE AND HEALTHY Stomach

Belly fat not only makes us feel less confident about our body or feel less flexible in fashion, but belly fat is also the number 1 threat to a number of dangerous diseases such as cardiovascular disease, diabetes, and some cancers.

Why is belly fat harmful?

Belly fat is not just subcutaneous fat that we can "grab". If you have a thick belly and waist (or protruding from the waistband), then you definitely have fat covering both your internal organs (liver, stomach, etc.) and in your abdominal cavity. Research has shown that visceral fat will secrete hormones and inflammatory substances, reduce insulin sensitivity, which can lead to chronic diseases related to fat/sugar metabolism as mentioned above (urinuria). diabetes, cardiovascular diseases such as myocardial infarction, arteriosclerosis, blood lipids, obesity, cancer, etc.).

According to the recommendation, those with a waist circumference over 90cm are beyond the safe level and will have a high risk of diseases caused by visceral fat as mentioned above.

Therefore, we need to strive to reduce the amount of excess fat in the abdomen as much as possible, not only for our physique, but also for our health, to keep hormone balance and reduce the phenomenon of chronic inflammation in the body due to abdominal fat tissue.

TIP TO REMOVE COMBINED Stomach
Here are some tips for you to "attack" belly fat in a healthy, safe and effective way. Each of the methods below have been thoroughly researched and scientifically proven to be effective for reducing belly fat, not just Chi Anh's personal opinion, so you can rest assured to apply. !

1. Eat a lot of fiber (Fiber)
Dietary fiber when ingested will absorb water and form a "plastic mass" in the intestines, both helping you feel full for longer, and reducing the amount of calories and fat / sugar your body absorbs from food.
According to a study of 1100 adults, for every 10g increase in dietary fiber, the amount of belly fat decreased by 3.7% compared to the average person after 5 years.
A day, an adult should eat at least 30g of fiber, however, the average dietary fiber intake of British and American people is at 15-18g/day. In Vietnam, this number is expected to be better, but to reach 30g of fiber per day, you need to eat a lot of vegetables, tubers, fruits, whole grains and beans in all meals of the day. Thus, you will both eat a lot of vitamins and minerals from natural vegetables and fruits, and reduce your calorie intake (because fiber makes you full and less absorbed), leading to weight loss and belly fat reduction.

2. Eat a lot of protein (Protein)
Chi Anh has written a lot about the importance of Protein, not only for health, but also for the journey to burn fat, lose weight and control weight.
When eating a high protein/protein diet from animal or plant sources, the body releases hormones that reduce hunger and satiety for longer, resulting in a reduction in calories consumed when not snacking or more than needed. In addition, if you eat a lot of protein-rich foods, it also increases the metabolic rate in the body, so that the body can convert more energy from food to muscle rather than fat (if combined with a resistance training regimen to prevent fat loss). healthy body). If you're eating a calorie-restricted diet at a lower rate than your body needs to lose weight, it's even more important to eat more protein so that your body has to burn fat for energy instead of muscle.
Good sources of protein include chicken, fish, shrimp, squid, eggs, milk, cheese, beans, tofu, and red meat if eaten in moderation (1-2x/week) to minimize saturated fat intake. mixed with meat. A day, to achieve the effect of burning belly fat, we should eat at least 1.2g-1.5g of protein per kg of weight (50 kg will need to eat 60-75g of protein a day, equal to about 250g of lean meat).

3. Reduce Stress
When we feel stressed or stressed, the body releases a stress hormone called “cortisol”. If the level of cortisol in the body is high, it will stimulate the feeling of wanting to eat, and increase the ability to store fat in the abdomen. In particular, women who already have a lot of belly fat, according to research, will produce more cortisol when stressed, and therefore more fat in the abdominal area. It's a vicious circle.
To reduce daily stress, thereby reducing belly fat, you should do gentle sports activities such as walking, Yoga, aerobic... and rest a lot after work, take time for yourself to relax. Take care and water yourself mentally with activities such as meditation, reading, soaking in a water bath, breathing deeply...
Limit working and use computers and phones too much during the day and spend the "silent moments" during the day to disconnect completely. Science has shown that the constant use of phones or social media is both addictive and can increase the amount of cortisol in the body and thus cause health effects such as belly fat and cardiovascular disease. .

4. Aerobic or Cardio
Many studies have shown that aerobics or cardio is the most effective method of burning belly and waist fat. The reason is that when doing aerobics or cardio, to increase the heart rate for a continuous period of at least 20-30 minutes, the body will be forced to convert more energy from fat storage to serve for exercise, by storing energy in the form of sugars (glucose) and carbs in the bodyThe battery will not be able to provide enough (only enough for up to 30 seconds of intense exercise). This is the reason why athletes always have a very lean and solid body, with an extremely low fat percentage.
Effective cardio or aerobics activities include jogging (on a treadmill or outside), trampoline jumping (trampoline jumping is twice as effective as jogging), swimming (which is both effective and safe for people with weak joints). or pregnant), dance aerobics… as long as your heart rate is fast and you're sweating for a continuous period of 20 minutes to 45 minutes.

5. Resistance training (weight training)
When combining resistance training or muscle training with cardio/aerobics and a high protein diet, the ability to burn belly fat will be higher. That's because the stimulation from weight training/competition, plus the protein intake, builds new muscle tissue. The more muscle mass the body has, the higher the energy metabolism will be to feed the muscle, leading to the need to burn more belly fat to create energy for the muscles to move when exercising.

6. Replace starchy foods with complex starches
If you mainly store fat in the abdominal area, this means you are more sensitive to carbs and sugar than people with less belly fat. This is due to genetic makeup and the only way to fix it is to reduce the amount of starches you eat, especially starches (white bread, white rice, cakes, sugar, sugary drinks).
This doesn't mean you have to give up carbs entirely, but try to replace most of your carbs with complex carbs like beans (green beans, black beans, red beans, chickpeas, etc.), whole grains. whole grains (brown rice, oats, quinoa, etc.). Limit each meal to about 1/3-1/2 bowl. Chi Anh often eats lentils or beans instead of rice, or eats quinoa which is also a good grain to eat every day.
It is best to minimize sugary foods such as cakes, sugary drinks ... and whether it is fruit juice or sweet food from honey, when eaten, the body will still digest it into sugar, so be careful. Please!

7. Sleep 7 hours a day
Many studies have shown that people who do not get at least 6-8 hours of sleep a day tend to store more fat in the abdominal area. Another study of 68,000 women over 16 years found that those who slept less than 5 hours a night were more likely to gain weight and store fat than those who slept at least 7 hours a night.
Therefore, it is equally important to eat and exercise in the process of losing weight and belly fat, which is to create a habit of getting enough sleep at least 7 hours / night every day. Bedtime is also important: the more you sleep before midnight, the better and quality your sleep will be. The quality of sleep is also crucial to the body's ability to burn fat.
People often say, if you want to have a 6-pack abs, you need to sleep for 7-8 hours because of that. You can eat right and exercise a lot, but if you don't get enough sleep, your body won't be able to burn fat and recover optimally to get the results you want. Don't forget this.

8. Keep a diary of eating and exercising
What determines whether you will lose weight and burn fat is whether you will eat less calories than your body needs. Sometimes we are not aware of what we eat during the day, and when we snack carelessly, invisibly, we consume hundreds of calories more than our body needs, leading to fat storage.
To make sure you're only eating as much as you need, or to create the energy burn needed to force your body to burn fat, one effective method is to keep a food diary - recording everything you eat for the day, the amount of each food, the time it was eaten, and the hunger index (from 1 to 10) before you eat it. After only 3 days, if you read it again, will you find that you tend to eat when you are hungry or when you are full? What meals can be skipped to reduce energy intake? As a rule, we should only eat when hungry (hunger index is 8 or more) and stop eating when 80% full. So if in your diary you often eat when you are not hungry and eat it to 100%, that is a sign that you are eating more than necessary. Practice listening to your body's satiety/hungry cues by keeping a food diary. This will also make you think twice before deciding to eat something, leading to a reduction in your calorie intake.
Similarly, if you keep a diary of your workouts, specifying the time to practice each day, the type of exercise, the feeling before and after exercise, etc., the chances of you maintaining that exercise schedule will be higher. Especially if you combine your exercise diary with your eating diary, you will see a connection between hunger and exercise. You'll also be able to focus on eating energy-rich foods after your workout (within 2 hours), and possibly eat less on non-training days.

9. Eat enough Omega 3 from oily fish
Oily fish such as salmon, herring, sardines... are all very healthy and rich in protein as well as omega 3. Research has shown that omega 3 healthy fats have the ability to help reduce belly fat more effectively. There are also experiments that show that adults and children with fatty liver disease when taking fish oil tablets with omega 3 will significantly reduce liver fat and belly fat in general.
To ensure you eat enough omega 3 for health and reduce belly fat, eat 2-3 servings of sea fish such as salmon, sardines, herring… a week. If you can't get enough omega 3 from fish, then consider supplementing from fish oil tablets.

10. Eat foods rich in probiotics (digestive enzymes)
Digestive enzymes or beneficial bacteria in foods such as yogurt, kimchi, kombucha yeast tea, kefir milk, kefir water... all have many health benefits, especially promoting intestinal health and thereby increasing resistance. .
Researchers are increasingly demonstrating that an imbalance of beneficial bacteria in the gut can cause weight gain, especially abdominal fat. Therefore, feed the "family" of bacteria in your gut by eating plenty of fermented foods to maintain a healthy weight, maintain digestive health, and maintain general health.

11. Drink green tea or matcha
In green tea, there are both antioxidants EGCG and caffeine, both of which have the ability to increase the metabolism and the body's ability to burn fat, and will be more effective if combined with exercise. daily practice

🥰 When setting up a menu of weight loss dishes, the combination of two or more foods will bring better weight loss results. Because there will be a different nutritional composition in each food. When eaten together, they not only help you feel fuller longer, reduce cravings, but also provide your body with all the nutrients it needs.

1. Avocados and dark vegetables:
Kale or spinach are high in nutrients and low in calories. You can mix them with avocado to make the dish more nutritious. You will be satisfied with this combination because avocados are rich in fats that help curb hunger. Incorporating avocados can also help better absorb the antioxidants from this green vegetable.

2. Chicken and cayenne pepper:
You probably already know, chicken breast is a safe and very effective weight loss dish. 100gr of raw chicken breast adds to the total body 165 kcal; water: 65.26g; fat (fat): 3.57g; starch (carb): 0g; protein (protein): 31.02g. It takes longer for protein to be digested, which in turn keeps you fuller for longer. Besides, you can spice up the dish with a sauce made from cayenne pepper or rub cotton. They will promote the process of burning calories and help you curb hunger.

3. Walnuts and Oatmeal:
Raw food is one of the effective weight loss dishes. Just adding more fiber to your diet can help you lose weight. That's because fiber is not broken down by the body, so fiber will slow down digestion and help you lose weight.
- With every 100 grams of oatmeal will contain about 10.6 grams of fiber, so oatmeal is one of the great foods for weight loss. You can give walnuts a try with oatmeal. 30 grams of walnuts provide the body with 4.3 grams of protein and about 1.9 grams of fiber.

4. Black beans, eggs and chili:
- You can start your day full of energy with a protein-rich combination of black beans, peppers and eggs. According to a study, compared with people who eat bread, those who eat breakfast with eggs eat less at the rest of the meal. Chili and black beans make breakfast eggs more nutritious by providing twice the amount of fiber.

5. Steak and Broccoli
- Going to the gym every day makes you feel too tired? Steak combined with broccoli will be a safe and effective weight loss dish for you. Beef is rich in iron and protein - nutrients needed by the body to produce red blood cells. Red blood cells provide oxygen to other organs, so the lack of oxygen will reduce the body's energy.
Broccoli is the perfect match for steak. Because broccoli is rich in vitamin C, it helps the body absorb iron more optimally. Half a cup of broccoli contains 65% of your daily vitamin C needs.

6. Bean and vegetable soup
- If you are looking for a combination dish to lose weight, try vegetable soup for lunch or dinner. The liquid in the soup will help fill your stomach, leaving little room for high-calorie foods. One study found that people who had soup at the start of a meal consumed 20% fewer calories during the meal. Cooking soup with beans such as black beans, chickpeas will help more health because they are rich in protein and fiber.

7. Green tea and lemon
Green tea is a drink you definitely should not skip if you are trying to lose weight. Green tea-based beverages are low in calories and high in catechins, which help the body burn more fat and calories. A study proves that, you can reduce weight and blood pressure every day by drinking 4 cups of green tea. Besides, you can add a slice of lemon to enhance the nutrient absorption effect of green tea.

8. Raspberries and yogurt
Studies have shown that, compared with people who don't, those who consume more vitamin D and calcium lose more fat. Therefore, get more vitamin D and calcium with yogurt, which provides 35% of your daily calcium needs. You can add about 60 grams of raspberries for an extra 4 grams of fiber and sweetness.

9. Ground beef and mushrooms
- You are a person who likes to eat meat but wonder if you will lose weight when eating meat? You can rest assured because the burger is both delicious and helps to lose weight. The trick is to swap at least 50% of the meat for minced or ground mushrooms. This weight loss dish is both healthy and retains the flavor of beef. In addition, they also work to keep blood sugar stable and fuller for longer.

10. Bean and vegetable soup
- If you are looking for a combination dish to lose weight, try having vegetable soup for lunch or dinner. The liquid in the soup will help fill your stomach, leaving little room for high-calorie foods. One study found that people who had soup at the start of a meal consumed 20% fewer calories during the meal. Cooking soup with beans such as black beans, chickpeas will help more health because they are rich in protein and fiber.

11. Salmon and sweet potatoes
- Fish is one of the foods that are good for the brain, not only that, but also good for your butt. Omega-3 fats help to reduce body fat, and salmon is a top source of omega-3s. In addition, a meal of 85 grams of salmon will provide about 17 grams of protein. You can combine it with baked sweet potatoes for a nutritious meal.

12. Cauliflower and Olive Oil
Cauliflower is a familiar dish for dieters because each cup contains only 27 calories. This food also has a low GI (glycemic index). One study found that you can lose more weight if you eat a lot of low GI vegetables. Try adding olive oil to chopped cauliflower and stir-fry. This cooking method brings out the olive oil's fat and flavor, as well as suppressing cravings.

13. Apples and Pistachios
- Are you looking for a snack to lose weight in the middle of the day? The combination of apples and pistachios will add fat, protein and fiber to suppress hunger. With 50 pistachios contains 160 calories, so this is the lowest calorie food of the nuts. Besides, creating will help the taste more crispy, sweet and provide about 4 grams of fiber for a snack.

14. Whole wheat, fish and salsa
- One of the reasons for unsuccessful weight loss is taste. Using bland weight loss foods can make you feel discouraged and give up your efforts. Therefore, it is important that you plan your weight loss menu with healthy dishes combined with attractive flavors. Fish tacos are a great food for you.
Try pairing tacos with white fish for protein and fiber with whole-wheat bread. Don't forget to add a little salad dressing for extra vitamins.

15. Almonds and dark chocolate
Many people think that not eating sweets is a great way to lose weight, but it can have the opposite effect. Fasting too many sweets will make you crave and lead to loss of control in eating. 30g of dark chocolate containing 7g of sugar will be a delicious dessert. You can try combining almonds with a lot of protein to keep your blood sugar stable and feel full for longer.

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