Belly fat is not only a drawback in terms of appearance but also poses potential risks related to diseases such as diabetes, cardiovascular disease, and joint problems. In fact, reducing belly fat isn’t as difficult as you might think. If you’re too busy to go to the gym, you can also reduce belly fat at home by establishing a reasonable diet and practicing appropriate exercises. Below are 8 simple, effective, and scientific ways to reduce belly fat at home that you can apply.
1. Supplement with Protein-Rich Foods
Adding protein-rich foods to your diet is a scientific and effective way to reduce belly fat at home. According to many studies, protein can reduce appetite by up to 60%, boost metabolism by 80-100 calories/day, which is very good for weight loss. Protein is abundant in meat, eggs, milk, fish, and legumes. You should add these foods to your daily diet. Proper protein intake not only helps you lose weight but also reduces belly fat and maintains a balanced physique.
Protein is abundant in meat, fish, eggs, and milk.
2. Supplement with fiber-rich foods
Fiber is abundant in fruits and vegetables. Adding fiber to your diet will help you effectively reduce excess fat. One study showed that if you add 14 grams of fiber daily, after about 4 months, you will reduce your calorie intake by 10% and lose about 4.5 pounds (2 kg). And if you eat 10 grams of fiber daily, you will reduce excess abdominal fat by 3.7%. Because fiber slows down the movement of food through the digestive system, slowing down digestion and nutrient absorption, it helps you feel full longer, reduces cravings, and facilitates effective weight loss.
3. Divide your meals into smaller portions throughout the day
A good way to reduce belly fat or lose weight effectively at home is to divide your meals into smaller portions throughout the day. Eating three meals a day can overload your digestive system; instead, you can divide your meals into six smaller meals a day. This will help you control the amount of excess fat accumulated in your body, and furthermore, dividing meals helps to break down calorie intake, helping you maintain the necessary energy throughout the day.
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4. Limit alcoholic and sugary drinks
If you are looking for a scientific way to reduce belly fat at home, stay away from alcoholic and sugary drinks. Drinking sugary drinks means you’re consuming a lot of carbohydrates, which provide energy but, if consumed in excess, will be converted into fat that accumulates under the skin, leading to belly fat. Additionally, alcoholic beverages increase the body’s ability to accumulate excess fat from food intake, and beer and wine slow down metabolism due to the accumulation of toxins. Therefore, limiting alcoholic drinks will help you reduce excess fat, especially in the abdominal area.
5. Drink enough water
Besides a balanced diet, drinking enough water is very important, especially for those trying to lose weight. According to research, each person should consume 1.5-2 liters of water per day to support effective weight loss. Because water stimulates metabolism, making it easier for the body to burn excess fat. In addition, drinking enough water can flush out toxins from the body, keeping you refreshed and helping you maintain a more balanced figure.
6. Drink Green Tea
Green tea is one of the drinks you can’t ignore if you want to speed up fat loss and slim down your waistline. Green tea contains a large amount of antioxidants that are very effective in burning fat and firming muscles. Specifically, green tea helps break down fat from cells, increases metabolism, and promotes fat burning.
In addition, green tea is also known for its other roles: boosting the immune system, reducing bad breath, and curbing appetite during dieting and weight loss. However, you need to consider the amount of tea you drink each day and adjust the timing. You should drink less than 3 cups a day and absolutely avoid drinking tea on an empty stomach, as it can affect your stomach. Similarly, you shouldn’t drink it immediately after eating because green tea will reduce the effectiveness of digestion. Apply this home belly fat reduction method scientifically and appropriately according to the instructions of your doctor and fitness experts!
7. Eat enough and sleep on time
Above all, eating enough and sleeping on time is the most effective home belly fat reduction method that anyone can apply. A survey conducted on 427 overweight people showed impressive results: those who slept 8 hours a day were able to lose 5kg. This number is said to be three times higher than those who only sleep 6 hours a night. According to research from the American Journal of Clinical Nutrition, people who get enough sleep (7-8 hours) each day are able to burn about 20% more calories after eating compared to those who are sleep-deprived. The study also indicated that the average number of calories we burn during each hour of rest is approximately 45 calories/hour. Therefore, if we sleep for 8 hours, the optimal calorie-burning rate will reach 342 calories while we are sleeping.
8. Exercise to reduce belly fat
In addition to learning the effective ways to reduce belly fat at home mentioned above, don’t forget to combine exercise to get the fastest results. Here are some exercises you can refer to:
Cardio
Cardio is known as the number one exercise for burning belly fat super fast and effectively in a very short amount of time. That’s why, when learning how to reduce belly fat, fitness trainers often recommend this exercise first. Here are the steps to follow when doing cardio:
- Step 1: Warm up and stretch, done by jogging lightly and warming up the muscles. This step helps the body relax, improves blood circulation, and prepares the body for the next steps.
- Step 2: Start exercising. You can adjust the intensity and duration of the workout from 10 to 30 minutes, depending on your fitness level. Exercise methods can include jogging, jumping, etc.
- Step 3: Cool down and recover: After cardio, you should rest for 5 to 10 minutes or do light exercises such as walking and regulating your breathing to cool down your body.
Cardio exercises to burn belly fat
Crunch
Crunch, also known as the abdominal crunch, is one of the most effective ways to reduce belly fat that anyone can apply. This exercise method is performed with the following specific steps:
- Step 1: Prepare a clean mat or floor surface. Lie down on the surface.
- Step 2: Bend your knees, keeping both feet touching the ground. Alternatively, you can lift your legs at a 90-degree angle to the floor.
- Step 3: Interlock your hands and place them behind your head or cross them in front of your chest.
- Step 4: Inhale deeply, bend forward while exhaling slowly.
- Step 5: Repeat the above steps until the exercise is complete.
Reduce belly fat at home with the Crunch.
Plank
In addition to the two exercises above, the plank is another quick and effective way to reduce belly fat that you can practice anytime, anywhere, even during breaks at work. The basic plank exercise steps are as follows:
- Step 1: Begin in a push-up position, with your forearms on the floor/mat, hands shoulder-width apart, elbows bent, and toes perpendicular to the floor/mat. Your entire body should form a straight line.
- Step 2: Tighten your abdominal muscles and hold this position for as long as possible. Maintain a steady breathing rhythm throughout the exercise.
The above are some scientifically proven and highly effective ways to reduce belly fat at home that you can apply. Start today to achieve your desired waistline soon. However, to be persistent and achieve truly good results, you should train under the guidance of professional trainers. Therefore, registering for training at quality gyms is what you need to do to get the desired training results.
