2023-09-14 12:15:52
Escape abdominal obesity through consistent aerobic exercise and improved eating habits
Entered 2023.09.13 13:00 Views 8,918 Entered 2023.09.13 13:00 Modified 2023.09.13 13:38 Views 8,918
Even if you eat just a small amount of vegetables or salad, you can feel much fuller, so they play a role in preventing binge eating and are a great help in dieting. [사진= 게티이미지뱅크]As fall, the season of delicacies, has arrived, dieting has become an emergency. We are even waiting for the national holiday Chuseok to come soon, so we need to be even more careful about calorie control when eating high-calorie foods. In particular, office workers spend a lot of time sitting and are often worried about ‘belly fat’. So, what is an effective way to lose belly fat while eating a delicious meal?
The most effective exercises to lose belly fat are ‘walking and running’
Walking and running are the most representative aerobic exercises and are loved as exercises that can be done consistently without spending any extra money. Although it is an exercise that is easy to do, it has great health effects and both exercises use a lot of energy and are effective in burning calories. For example, if a person weighing around 70 kg burns 156 kcal by walking at 5.6 km per hour for 30 minutes, he or she can burn 356 kcal by running at 9.6 km per hour.
More than half of the diet is vegetables… Eating lean meat is also important
It is important to match the diet ratio. It is a good idea to keep vegetables at least 50% of your diet at each meal time. In Korea, vegetables are often eaten as a diet. Rice, soup, and side dishes are the basics, but if there are four side dishes as an example, it is better to fill two of them with vegetables or vegetables. Even if you eat just a small amount of vegetables or salad, you can feel much fuller, so they play a role in preventing binge eating and are a great help in dieting.
Starches also need to be chosen wisely. Starch is composed of glucose, but resistant starch contains about 90% dietary fiber. ‘Resistant starch’ is not digested and goes down to the small intestine and is fermented by beneficial bacteria. It is a by-product produced in this process and improves insulin resistance, which plays a major role in breaking down fat accumulated around the waist.
Surprisingly, it is also important to consistently consume lean meat, which is protein. For us, meat with a moderate amount of oil, such as pork belly, is good for both texture and taste. Proper fat adds a savory taste and stimulates our appetite, but it is a food that must be avoided to lose belly fat. Consuming mainly lean meat such as chicken breast or neck meat rather than meat mixed with fat is helpful in reducing belly fat. Earlier, lean meats help increase metabolism, which helps burn fat.
Along with abstaining from alcohol, you should exercise regularly
It is important to reduce total calories. In general, if you consume about 500 kcal less than your energy needs per day, you can expect to lose about 0.5 to 1 kg of weight per week. In this case, it is effective in reducing abdominal fat and waist circumference, and if you follow this diet properly, you can lose about 10% of your original weight in 6 months.
Abstinence from alcohol is important. Drinking alcohol is a risk factor for abdominal fat accumulation. It is recommended to refrain from drinking more than the appropriate level.
Regular exercise is also essential. In addition to the walking and running mentioned above, aerobic exercise such as biking, swimming, and light hiking that can be easily done in daily life or enjoyed as a hobby are good. It is recommended to perform at least 5 times a week for 30 to 60 minutes a day, and strength training is performed for 8 to 10 items for each body part, with an intensity that allows for 8 to 12 repetitions per set, about twice a week. do.
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