Eating these 4 types of food often will make you fat

I believe many of you have this problem: other parts of your body are fine, but you can’t lose the fat on your belly. Don’t worry, today we will talk about how to effectively lose belly fat through diet and exercise.

The picture comes from the B station account: Medical Da Ming

Why is it so hard to lose belly fat?

First of all, we need to understand that abdominal fat, especially visceral fat, is more difficult to lose than fat in other parts of the body. This is because visceral fat can adapt to the fasting state , that is, even if you are hungry, this part of fat may not move like a mountain. So, is there any way to overcome this problem?

Avoid the four dietary "culprits" of fat belly

1. Added Sugar

According to a 25-year study, consuming more than 50 grams of added sugar per day can lead to a significant increase in visceral fat volume. So, it is best to reduce the intake of desserts and sugary drinks .

2. Refined rice and flour

Refined rice and flour products such as white rice and white steamed bread can cause blood sugar to rise rapidly and are more likely to cause visceral fat accumulation. It is recommended to replace them with whole grains such as brown rice and whole wheat bread .

3. Saturated fat

Excessive intake of saturated fatty acids will increase the accumulation of visceral fat. Try to reduce the intake of foods such as red meat and full-fat dairy products .

4. Alcohol

Alcohol not only increases visceral fat, but also slows down the metabolism of carbohydrates, making people eat more. Therefore, reducing the amount of alcohol you drink is very helpful for reducing belly fat. If you really want to drink, you can choose red wine , but you must control the amount.

What can help reduce belly fat?

Eat more green leafy vegetables that are rich in soluble dietary fiber, manganese, potassium, magnesium, vitamin K, folate and pantothenic acid, which can help reduce visceral fat.

Differentiate the type of belly and prescribe the right medicine

1. Beer belly : caused by drinking, overeating, and excessive intake of refined carbohydrates. Reduce drinking to restore normal appetite.

2. Balloon belly : caused by flatulence and constipation. Eat less food that easily causes flatulence, such as wheat, garlic, onion , etc.

3. Stress belly : When you are under great stress, the cortisol hormone increases, which can easily lead to fat accumulation. You can reduce stress through deep breathing, meditation , etc.

4. Pear belly : Affected by female hormones, eating more high-fiber foods and green leafy vegetables can help regulate hormone levels.

In addition to eating carefully, you also need to move

You can try the following 3 simple and effective home exercises to reduce belly fat:

First, choose a stable chair and sit at the front of the chair to keep your spine stable.

Action 1: Sitting shuttlecock kicking

Use one leg to perform the shuttlecock kicking movement (hip flexion and abduction, external rotation and knee flexion).

Action 2: Seated Leg Raise

Contract your abdominal muscles, lean your body back slightly, and lift one leg.

Depending on your physical condition, lift both thighs alternately or suspend both legs in the air and lift them alternately.

Action 3: Seated Twist

On the basis of action 2, add the rotation of the upper body, and you will feel a noticeable contraction in the side abdomen.

These movements are simple and easy to learn, do not require special equipment, and are very suitable for home exercise. Through these exercises, you can strengthen your abdominal muscles and promote fat burning.