Middle-aged man and a protruding belly seems to be two things increasingly difficult to separate. In fact, there are many things that can be done to prevent belly fat accumulated in the abdomen.
Abdominal fat should be wary because it describes the amount of visceral fat mass. This fat is closely linked to the risk of metabolic diseases, such as heart disease and blood vessels.
As well as expel the fat in other body parts, fat in the abdomen can also be trimmed by increasing physical activity and dietary adjustments.
In one study, an intense lifestyle intervention for one year succeeded in reducing belly fat by 26 percent and cardiorespiratory fitness levels up to 20 percent in men who have belly fat.
What should be done?
- CounselingInterventions were made in the study is counseling once every 2 weeks in the first 4 months and then once a month. The contents of the counseling is how to regulate food intake and exercise routine.
- Set intakeA recommended diet among others, is to increase the intake of healthy protein and reduced carbohydrates. Saturated fat intake also must be restricted, such as red meat, butter, and also bersantan and fried food. Also avoid foods that contain high fructose corn syrup, such as soft drinks, cookies, and other snacks.
- Actively engagedRemember to always move. Choosing to walk instead of ride vehicles for short distances, light exercise while watching television than sitting or lying down, and so forth.
- Combination drillsA less effective cardio exercise to burn fat. Combine it with weight training. If necessary ask for help from a fitness trainer to design the right workout for you.
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