Sitting there can actually get rid of your "Michelin"

Is your "Michelin" belly giving you a headache? Don't let your belly ruin your

1. Basics: Find out the cause of your belly fat based on the latest research from the East and the West!

The lower abdomen is a pain in the heart of many women. In fact, as long as you eat the right food, you can effectively get rid of the annoying fat and prevent it from coming back again!

Western Studies - France

In a French study, the eating habits of obese people and normal people were compared. The results showed that in addition to eating larger portions of food, obese people also had a preference for sweets and high-fat foods, especially high-density foods that melt in the mouth, such as cakes and ice cream. Their waist circumference and abdominal fat are clearly beyond the normal range.

In addition, people who once lost weight by dieting but soon gained weight again almost never eat breakfast, or eat very little, which leads to delayed meals. Especially the later you eat dinner, the more you eat, and the main place where you gain fat is in your abdomen.

Oriental Studies - Japan

The study also looked at Japan, a country with similar eating habits to ours, and analyzed the relationship between abdominal visceral fat and carbohydrates (i.e. starch) in the diet. The report analyzed the diet of 611 men over three days and found that the more carbohydrates they ate, the less fat they had in their abdominal cavity, which was completely different from what was originally thought.

From the research results, it can be seen that in the past it was always believed that the reasons for obesity in Orientals and Westerners were different. Orientals ate too much starchy food, so they skipped meals to lose weight.

In fact, if you eat too much sweets or high-fat foods, you will have more belly fat!

Tips to fight belly fat

1. Eat less fatty foods

Both Eastern and Western studies have clearly shown that oil is the main culprit for a bloated belly, so avoid it if you can!

2. Don’t Eliminate Carbs from Your Menu

Not eating carbohydrates will cause muscle and bone atrophy, which will lead to low metabolism and make you prone to obesity! Doctors recommend that the most appropriate daily intake of starchy foods is 55-60%. Taking 1500 calories per day as an example, the starch intake should be controlled at 825~900g.

3. Eat more high-fiber fruits and vegetables

In addition to affecting fat absorption and reducing calorie intake, high fiber can also produce a sense of fullness and prevent constipation!

2. Advanced Dietary Principles for Eliminating Tuna Belly

Adjusting your diet can also help you lose belly fat more effectively! Let's take a look at the dietary principles that can help you get rid of belly fat!

1. Eat more foods containing amino acids

The main sources of protein are animal proteins such as chicken, beef, pork, and eggs, followed by dairy products and fish, but meat is high in fat. The total calories should be controlled within 1 day calories = target weight × 30 calories. For example: a 50 kg person should not exceed 1500 calories a day.

2. Eat small, frequent meals

Reduce the size of your three meals to 5-6 meals a day and consume a variety of foods.

3. Supplement animal and plant proteins at the same time

Taking in animal and plant proteins at the same time can have a synergistic effect and make nutrition more balanced.

4. Lunch is the largest portion

Because of the high level of activity during the day, most of the calories consumed will be consumed. If you want to eat more but are afraid of getting fat, eat more at lunch! (The ratio of breakfast: lunch: dinner is 3:4:3)