Causes of abdominal fat increase and what dietary habits and exercise methods should be adopted

Unlike the general view, big belly is not always synonymous with obesity. Stress, irregular diet and even lack of exercise can cause abdominal fat to increase. From dieting to exercise, the following are a few methods and suggestions for restoring a flat belly.

The reasons for abdominal fat?

　　Whether it is due to irregular diet or lack of exercise, abdominal obesity can be said to be many reasons. The following are the main reasons:

　　1. Unreasonable diet: Meals with rich or rich sauce and fried foods are relatively Difficult to digest. In fact, foods with too much fat stay in the stomach twice as long as ordinary foods. In addition, eating too much food such as beans and raw vegetables can cause abdominal distension, which will enlarge stomach.

　　　　　2. Lack of physical exercise: There are many abdominal muscles in the abdomen, and long-term failure to exercise will cause muscle relaxation. Therefore, it is recommended to participate in at least one exercise to strengthen the abdominal muscles.

　　　　3. Stress: The feeling of indigestion can cause overall fatigue. If there is a part of the body that is most susceptible to external stimulation, then it is certain It is the digestive system, because the digestive system is an indicator of pressure. Excessive pressure will cause abdominal distension and various pains.

What dietary habits should be adopted?

　　In order to maintain a balanced diet, it is best to eat all kinds of foods in a balanced manner. Prefer foods rich in fiber (cereals, fruits, vegetables...). They can effectively adjust the digestive system. Fiber is the main ingredient of plants and is divided into two categories: soluble fiber (black beans, green peas, apples...). It absorbs moisture while forming a gel. , thereby slowing down the digestion rate. Insoluble fiber (whole wheat food, white and red beans, apricot meat...), it can promote digestion and prevent constipation after absorbing enough water. It is recommended to consume 30 grams of fiber every day, which is equivalent to the following combination: 150g cooked fresh vegetables, 150g raw vegetables and 150g fruit.

　　At the same time, you should also eat yogurt (a dairy product for each meal). It is not only suitable for digestion, but also rich in lactic acid bacteria. These bacteria are called lactic acid fermentation bacteria (Lactobacillus) Acidophilus et Bifidobacterium bifidum) is a veritable "benefit bacteria". It can develop enteric bacteria in the digestive system, thereby achieving the purpose of balancing the digestive system. For example, some fermented dairy products can improve the body's natural defense function, while others can help shorten the retention time of food in the stomach.

　　Finally, remember to replenish the body. Drinking water regularly can improve the digestive system. It is recommended to drink at least 1.5 liters of water a day, in small amounts and multiple times. You can also drink other types of water: natural mineral water, spice-filled water, flower and fruit tea... But drink sugar-filled beverages in a moderate manner.