How to Lose Belly Fat: Carbohydrates, Protein First, Stay Away from Alcohol

2023-06-30 08:25:35

Carbohydrates, protein first, stay away from alcohol for a while

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The belly fat that swelled with alcohol, now is the time to lose it.[사진=게티이미지뱅크]If you are an adult who enjoys drinking beer as it gets hotter, chicken and beer that comes to mind at night, and accompaniments, you can’t help but worry about your drinking belly getting thicker day by day. What should I do to get rid of this bulging belly fat quickly? American health and nutrition information media ‘It’s Not That’ introduced some secrets to losing belly fat.

It’s still not too late

The most important thing is that ‘right now’ is the time to lose the fluctuating belly fat. Having the belief that it is not too late is the basic attitude of losing belly fat. A slimmer belly gives you confidence in your appearance and, in turn, makes you feel better. Visceral fat accumulated in our stomach is dangerous because it can cause diabetes, heart disease, high blood pressure, high LDL cholesterol, and liver disease.

Reduce your carbohydrate intake

Reducing starchy, high-carbohydrate foods in your diet can speed up your belly fat loss. Rice, bread, and snacks do not contain dietary fiber, so they are digested quickly. After ingestion, it is quickly converted into glucose, so blood sugar rises rapidly and then drops sharply under the influence of secreted insulin. At this time, the brain thinks it needs sugar, which can get calories the fastest, and eventually we find sweet food.

Carbohydrates are our main source of energy, and it is difficult to completely eliminate them from our diet. The amount of calories that adults should consume from carbohydrates is about 50 to 60% of their daily calorie needs. Therefore, it is better to consume carbohydrates with a low glycemic index to prevent a rapid increase in blood sugar in the body. Wholemeal bread is better than bread made with white flour, and multigrain rice mixed with beans is better than white rice. It is also recommended to eat fruits such as tomatoes and oranges.

Protein first, carbs last

It is also a way to focus on high-protein foods rather than carbohydrates. It is good to consume at least 25 to 30 grams of protein with each meal. Protein is filling and helps you eat fewer calories. Above all, it stabilizes blood sugar so that food cravings do not increase according to changes in blood sugar. There are also research results that adequate protein intake promotes weight and fat loss and protects muscles.

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Whenever possible, it is recommended to eat carbs at the very end. Eating high-protein foods and vegetables first will give you a feeling of fullness and prevent excessive intake of carbohydrates.

do intense exercise

If you do high-intensity interval training (HIIT) consistently, it is effective to reduce belly fat. HIIT is aerobic exercise that alternates between high-intensity and low-intensity exercise, usually within 30 minutes. HIIT is suitable for those who need short but continuous exercise as it can achieve high effects in a short time compared to other exercises. If you are new to exercise or have poor joint health, HIIT should be avoided.

stay away from alcohol

It is fundamental to avoid drinking as much as possible because drinking alcohol has swelled up. Alcoholic beverages are generally high in calories and cause thirst and cravings. In addition, our body judges alcohol as a kind of poison and prioritizes alcohol metabolism, so the breakdown of carbohydrates, fats, and proteins takes a back seat. As a result, snacks eaten with alcohol do not consume calories and accumulate as body fat, resulting in belly fat.

Drink a lot of water

It is also important to drink enough water. Our brain recognizes that we are hungry even when we are thirsty and induces excessive calorie intake. Drinking water throughout the day to stay hydrated can help prevent overeating and prevent overeating.

Water is also helpful when drinking alcohol. Experts say that drinking only alcohol is very harmful to her health and advises her to drink water together. Water dilutes alcohol in the body, induces calorie consumption, and promotes blood circulation and diuretic action, helping to relieve a hangover.

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