6 tips to lose belly fat

A lot of people successfully lose weight but can't lose abdominal fat.

In fact, it depends on each person's physical structure. Even if a person is of skiny type, his body has more than 30,000,000,000 fat cells, and genes can influence a person's body fat accumulation manner and location. If you have the genes of accumulating fat in the abdomen, then it's difficult to lose those fat.

However, many other people easily reduce abdominal fat. The study shows that if you reduce the total weight of 5-10 percent, then abdominal fat may be reduced by 30%. Because abdominal fat is most volatile because there are many abdominal fat-burning enzymes.

Smart diet and exercise make your belly thiner and thiner:

Reduce fat and saturated fat intake.

If take too much saturated fat, it would be easier to excessive eating and thus insulin resistance, cause high cholesterol and increased waist. Eat more fish, eat less poultry meat, choose low-fat dairy products. Eat more fruits, vegetables andcereals.

Drink less alcohol.

Why do so many people called fat belly "beer belly"? Because alcohol is more easily lead to accumulation of abdominal fat in the human body, this may be the role of alcohol, or it may be because each cup of beer contains 200-400 calories, several times a week in the bar, of course will inevitably cause to abdomen fat.

Eat more roughage.

Eat less processed refined carbohydrates like white bread, muffins, cakes, and so on, eat more grains, brown rice, barley, and so on. If you feel eat coarse grains unrealistic, it would be possible to add coarse grains in the food, add the oats on the toast bread, add more brown rice, this increase the cellulose, have both the nutrition and taste.

Do aerobic exercise every day.

Regular exercise can effectively reduce the belly fat. The aerobic exercise is the most effective way, because aerobic exercise burn the most calories per minute .

To increase the exercise intensity.

This can increase the heart rate. A study found that 175 overweight people who adhere to 11 miles per week (about 45 minutes every time, walking four times a week), in 8 months, effectively controlled the growth of abdominal fat. But if taking the time to speed up or jogging, walking 20 miles a week (about 10 minutes a day, five days a week), abdominal fat effectively cut down, without any diet control.

To set own target.

Began to cultivate the habit of walking, as far as possible, or do other aerobic exercise. In the very beginning, 15 minutes of running or other aerobic exercise every day, and then gradually increase every day, to extend the time for the final goal of 1 and 1.5 hour every day.