How To Lose Belly Fat At Home

How To Lose Belly Fat At Home

Belly fat is not only unsightly but also a leading cause of multiple metabolic diseases. Metabolic syndrome is not a disease, but abdominal obesity, high blood pressure, high blood sugar, and dyslipidemia. In order to determine whether or not metabolic syndrome should be measured from the waist circumference. Afterwards, blood pressure and fasting blood tests should be used to look at fasting blood sugar, triglycerides, and HDL-cholesterol levels, known for good cholesterol.

The common denominator is abdominal obesity. If you catch belly fat, other illnesses can get better. Abdominal obesity recognized by waist circumference is over 90cm for men and over 85cm for women. The circumference of the waist should be measured without exerting pressure on the lower part of the ribs and the upper part of the pelvic bone with the breath exhaled.

Metabolic syndrome is common in people who are overweight or obese. As the obesity level increases, the risk may increase, so weight control is an important treatment. Seoul Asan Hospital said, "It is possible to improve other abdominal obesity because it reduces blood pressure, diabetes, and dyslipidemia." did.

Metabolic syndrome also has genetic factors, but is often caused by poor lifestyle. That's why you need to change your usual habits such as dietary control, exercise, sobriety, and quitting smoking. If you are obese, try losing weight with a goal of 5-10% weight loss for 6-12 months. If 80kg is reduced by only 5%, which is 4kg, the effect is very large, resulting in poor blood pressure, blood sugar, and serum lipid components.

In order to lose weight, it is good to aim to reduce the daily intake by about 500-800kcal from the existing intake. However, avoid fasting and fasting and eat regularly. This is because a yo-yo phenomenon must follow after fasting or fasting. Limit the intake of animal fats and simple sugars and recommend the consumption of vegetables and seaweed. Also, it is good to eat freshly to manage blood pressure. Adjusting your weight only with meals can lead to nutritional imbalances, so make sure you eat the right amount evenly.

Exercise is very important in terms of managing metabolic syndrome. Exercising can improve metabolic problems independent of body weight. If you don't lose weight after exercising, you should look at whether or not you have too many meals. On the other hand, if you exercise too much compared to eating, your muscles may have stretched, so you need to evaluate the body composition accurately.

The types of exercise are mainly aerobic exercise, walking, biking, stationary bicycle, swimming, etc. are recommended. It is good to take about 30-60 minutes a day, 3-5 times a week with a little breathless intensity. If the obesity is severe, avoid strenuous exercise such as skipping or running so as not to strain the joint where the weight is concentrated. If it is not possible at the same time due to time constraints, it is better to divide it several times.

Exercise should be tailored to each person's health and physical condition, and the elderly should be careful of damage to the musculoskeletal system. If you can not exercise separately, it is good to increase the amount of activity in your life. You have to find your own way, such as using public transport instead of cars and stairs rather than elevators.