Diet is a crucial part of reducing belly fat. To decrease abdominal fat, you need to pay attention to your eating habits and avoid high-calorie and high-fat foods. In addition, drinking enough water daily can also help reduce abdominal fat. You should increase your protein intake, such as meat, eggs, dairy products, and beans, which can promote muscle growth and repair, accelerate metabolism, and burn more calories. Furthermore, adequate intake of fruits and vegetables can provide sufficient fiber and nutrients, helping you better control your appetite and digestion.
Water Intake Calculation During Weight Loss
Daily Basic Water Intake (ml) = Weight (kg) × 30ml
Adjust your daily water intake if:
Exercising for more than 30 minutes at a
High-protein diet (>1.6g/kg)
High-sodium diet (after eating out/at a cafe)
Working in an air-conditioned environment for 8 hours Three Types of Food You Must Eat to Reduce Belly Fat
Protein: Fish, chicken, beef, beans, etc., are all high-protein foods that can promote muscle growth and repair.
Vegetables: Green leafy vegetables, legumes, tomatoes, carrots, etc., are rich in fiber and vitamins, which can help control your appetite and provide sufficient nutrition.
Nuts: Nuts are rich in fats, fiber, vitamins, and minerals, which help maintain good health and control weight.
Dietary Recommendations for Losing Belly Fat
Reduce your carbohydrate intake, especially refined carbohydrates such as white rice, white bread, and sweets.
Reduce your intake of high-calorie foods such as fried foods and chocolate.
Eat a balanced diet and avoid excessive dieting.
Increase your daily water intake; sufficient water helps the body metabolize fat.
Effective Exercises for Reducing Lower Abdominal Fat
Exercises for Reducing Belly Fat 減肚腩運動
Fat burning is key to reducing belly fat, and appropriate exercise can help us burn fat. There are many types of exercises suitable for reducing belly fat. For example, aerobic exercises such as running, swimming, and jogging can accelerate metabolism and burn more calories.
Weight training can also help you increase muscle mass, speed up metabolism, and achieve better fat loss results. Abdominal muscle training is also an essential part of reducing belly fat. You can do some abdominal muscle contraction exercises, such as sit-ups and planks. These exercises can effectively train your abdominal muscles and reduce belly fat.
Key Points for Belly Fat Reduction Training
Calculate Your Maximum Heart Rate: During training, you must keep your heart rate within the appropriate range to effectively burn fat. It is recommended to use a heart rate monitor or fitness tracker to monitor your heart rate.
Maximum Heart Rate: (220 – Age)
Optimal Fat-Burning Zone: When your heart rate is maintained at 60-70% of your maximum heart rate, your body will preferentially use fat as an energy source. This zone is called the “Fat-Burning Zone.”
Avoid Ineffective Exercise:
Below 50% of Maximum Heart Rate: Low fat-burning efficiency
Above 80% of Maximum Heart Rate: Primarily depletes glycogen
Abdominal Muscle Training: Abdominal muscles are part of the core muscle group. They help you maintain good posture and balance, and also help reduce belly fat. It is recommended to use different abdominal muscle training methods, such as sit-ups, planks, and oblique exercises, to increase training effectiveness. Aerobic Exercise: Aerobic exercise helps you burn more fat while increasing cardiovascular endurance and improving your metabolic rate. It’s recommended to do at least 150 minutes of aerobic exercise per week, such as brisk walking, jogging, or swimming. Aerobic exercise is best done after weight training or on an empty stomach, as this allows the body to exercise in a low glycogen state, making fat metabolism easier.
Bottom Fat Reduction Exercises: Effective Exercises for Lower Abdominal Fat: The lower abdomen is a major area for obesity, and even with diligent sit-ups, it’s difficult to reduce lower abdominal fat. The lower abdomen refers to the 6th to 8th abdominal muscles, whose main function is leg raising and lower body movement. Because the body easily accumulates fat around the waist, many people’s lower abdominal muscles are surrounded by an outer layer of fat, preventing them from being clearly visible. Effective belly fat reduction requires a combination of diet, training, and aerobic exercise.
Highly Effective Belly Fat Reduction Exercises: When training to reduce belly fat, pay attention to the rhythm and intensity of the movements. Maintaining a fast training pace is beneficial for fat burning. Because this involves high-repetition training, it’s not recommended to use excessive weight to complete the exercises; try to use your own body weight as much as possible. Strictly control the rest time between exercises to less than 30 seconds, as short rest periods are beneficial for fat burning.
