“Summer clothes, belly fat peeking out”… You must stick to ‘this habit’ to lose belly fat

 

 

 

 

 

It is difficult to hide belly fat in the summer, when clothes like shorts and sleeveless tops become shorter. While you may want to lose belly fat before vacation, there is actually no way to reduce only belly fat. Since overall body weight decreases along with belly fat, you should aim for overall weight control but focus specifically on losing belly fat. Combining exercise and diet is crucial, so let's look at the essential methods for losing belly fat this summer.

 

◆ Walk and do strength training consistently

Even if it is not a high-intensity exercise like running, walking also helps reduce belly fat. People who consistently walked for 50 to 70 minutes at least three times a week for 12 weeks showed greater reductions in visceral fat. During hot weather, taking a light walk around your neighborhood in the evening is sufficient. Building muscle through strength training also aids in body fat reduction. Muscles boost metabolism, contributing to the reduction of body fat, including belly fat.

 

◆ Consume more dietary fiber

Foods high in refined carbohydrates and sugar provide immediate satisfaction, but they ultimately fail to control appetite. This eventually leads to increased belly fat. On the other hand, foods rich in dietary fiber, such as vegetables, fruits, whole grains, and legumes, slow down digestion, increase satiety, and help regulate appetite. Simply increasing dietary fiber intake can help manage abdominal obesity.

 

◆ Consume healthy fats, unsaturated fatty acids

Paradoxically, fat intake is necessary to lose body fat. However, it must be healthy fats, such as unsaturated fats. Unsaturated fatty acids found in fish, eggs, olive oil, nuts, and avocados increase satiety when consumed in moderation, aiding in portion control, and promote smooth blood circulation, helping to prevent cardiovascular disease.

 

◆ Consume more protein during strength training

If you engage in strength training, you need to consume more protein. At least 70g of protein per day is required for muscle recovery and strengthening. Eating a protein snack of about 12g before a workout helps control appetite. Consuming additional protein before and after exercise is effective for muscle strengthening.

 

◆ Get a good night's sleep even in sweltering heat

The quality of sleep is also a crucial factor in losing belly fat. Sleeping too little or too much is problematic. In particular, insufficient sleep is a greater issue when it comes to dieting. People who sleep 5.5 hours or less a day tend to consume an average of 385 more calories than those who sleep 7 to 12 hours. This makes it easier to choose foods that are low in nutritional value but high in calories, such as potato chips. Simply adjusting your sleep duration appropriately can help with belly fat management.

 

◆ Relieve stress in a healthy way

Effectively relieving stress also helps with losing belly fat. This is because many people try to cope with accumulated stress by eating. Eating sweet, spicy, and salty foods is the easiest and most immediate way to relieve stress. However, this ultimately leads to further weight gain and deteriorating health, perpetuating a vicious cycle. You must develop the habit of managing stress through rest and healthy hobbies.

 

Reporter Kim Soo-hyun