As the weather warms up, many people find it increasingly difficult to hide their belly fat and love handles. Among all body fat, abdominal fat is the one that most needs to be reduced, not only because it is unsightly but also because it is one of the most dangerous types of fat, potentially leading to cardiovascular, endocrine, and metabolic diseases. Regardless of body shape, belly fat is a common issue, especially visceral fat. When calorie intake exceeds consumption, the excess energy is temporarily stored in the abdomen, causing the belly to protrude more over time.
Tip 1: Control Your Sleep Duration
Although belly fat is difficult to target specifically, it can increase due to insufficient or excessive sleep. The optimal sleep duration is 6-8 hours. Sleeping less than 6 hours or more than 8 hours can lead to an increase in abdominal fat. Key points for ensuring good sleep quality include avoiding staying up late, not using your phone before bedtime, adjusting room temperature, and maintaining a relaxed mood.
Sleeping less than 6 hours or more than 8 hours can lead to an increase in abdominal fat. (Image/Provided by Heho Health)
Tip 2: Avoid Smoking
Smoking not only harms lung health but also makes fat more likely to accumulate in the abdomen rather than in the thighs or hips. Quitting smoking will not make you gain weight. On the contrary, continuing to smoke will cause your waistline and belly to expand further. Therefore, quitting smoking is a necessary step to reduce abdominal fat.
Tip 3: Drink More Water Instead of Sugary Beverages
Alcohol and sugary beverages contain high calories and may prompt you to consume more unhealthy foods. It is recommended to calculate daily water intake using your body weight multiplied by 40. For example, a person weighing 60 kg should drink 2,400 c.c. of water daily, with around 200 c.c. Consumed every 20 minutes to facilitate absorption and promote metabolism.
Tip 4: Weight Training
Weight training may be more effective than aerobic exercise in reducing abdominal fat. Studies have shown that middle-aged men who perform 20 minutes of weight training daily have less abdominal fat compared to those who do the same amount of aerobic exercise. Women should also incorporate weight training without worrying about becoming "muscle-bound" since it's difficult for women to build large muscles due to hormonal differences. Combining aerobic and anaerobic exercise yields even better results.
Weight training may be more effective than aerobic exercise in reducing abdominal fat. (Image/Provided by Heho Health)
Tip 5: Maintain a Calm Mindset
Stress and anxiety can lead to an increase in visceral abdominal fat. Healthy stress-relief methods are essential to avoid overeating or drinking as a way to cope, which will only exacerbate the problem of obesity. Keeping a calm state of mind helps reduce the accumulation of abdominal fat.
