13 Tips to get rid of tummy fat
1. If you choose juice, eat fruit
If you want to drink orange juice, replace it with orange. According to a study published in the Journal of Obesity , replacing juice with fruits can reduce calorie intake by a factor of 5.
2. If you want to eat … consult with your stomach
When you are walking outside, do you feel like losing due to the smell of burgers and cakes? In such a case, pinch the fat on your stomach and carefully consider whether you are really hungry.
3. Pay attention to the amount you eat at the all-you-can-eat or buffet
If you always had a large serving of rice, try reducing about 15% of each meal. And, if you’ve eaten enough to break it, be aware of the 8th minute.
4. Keep a picture or diary of what you ate
You don’t have to download the app, just create a smartphone photo album. By visualizing what you ate during the day, such as fried chicken set meals that you ate for lunch, sweet buns that you ate for snacks, and ice cream that you ate before going to bed, you can easily determine what was needed and wasted. I will.
5. Drink black coffee
Take 3 cups of black coffee a day. Caffeine is also said to increase metabolism by 5% …
6. Review food balance
Ideally, half of the dinner plate is vegetables, 1/4 is meat, and the rest is rice or potatoes or pasta.
7. Slowly chew and eat
It is said that the ideal number of times to chew is 30 times . According to a study published in the American Journal of Clinical Nutrition , those who eat slowly lose 12% less calories per serving.
8. Actively ingest eggs
According to a study conducted by the University of Southern California , eating two eggs for breakfast can be expected to reduce hunger and caloric intake during lunch.
9. Positively pick apples and pears
As mentioned earlier, if you want a sweet drink, fruit is a good choice. Apples and pears are especially good. A study conducted in Brazil found that consuming fruits (apple or pear) three times daily tended to lose weight compared to those who did not.
10. Weigh yourself regularly
Weigh yourself on a fixed day each week. To keep track of your weight, visualize your hard work, and reassure yourself that it’s worth it. However, if you are doing muscle training at the same time, there are cases where the muscles are attached and there is not much change, or conversely, weight gain occurs. In such a case, you may have muscles, so let’s continue without giving up there.
11. Eat in a dark room
Eating more in the dazzling light activates the nervous system and eats more and faster. Creating an atmosphere is important for eating late and slowly.
12. Choose whole grain flour
For breakfast or lunch, choose low GI (Glycemic Index) foods such as whole-grain bread. Breakfast is especially important . Eating breakfast can be expected to save energy for the day and reduce the risk of overeating.
13. Divide one meal into several times
For example, buy lunch at lunch and eat half. A few hours later I eat the other half. Metabolism is higher than eating all at once.