Làm thế nào giảm mỡ bụng tốt , an toàn , hiệu quả nhanh !

Giảm mỡ bụng là một chủ đề được nhiều người đặc biệt quan tâm, đặc biệt là chị em phụ nữ. Và để có thể sở hữu một vòng eo hoàn hảo hơn, các bạn có thể áp dụng rất nhiều phương pháp giảm cân khoa học, lành mạnh. Một trong số đó là thay đổi thói quen sống hàng ngày, không chỉ đẹp vòng 2 mà cũng sẽ giúp bạn cải thiện sức khỏe tốt hơn mỗi ngày. Vậy còn những cách nào khác? Hãy cùng theo dõi nhé.

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1. Không nạp quá nhiều đường

Một trong những phương pháp giảm mỡ bụng khoa học là hạn chế, cắt giảm lượng đường nạp vào trong cơ thể. Những loại thực phẩm có chứa nhiều đường tinh chế sẽ có ảnh hưởng không tốt đối với sức khỏe và cả cân nặng. Nếu cơ thể hấp thụ quá nhiều đường có thể dẫn đến tình trạng bị tăng cân mất kiểm soát.

Nên hạn chế đường trong bữa ăn hàng ngày

Nên hạn chế đường trong bữa ăn hàng ngày

Nhiều nghiên cứu đã chỉ ra rằng, khi nạp quá nhiều đường có thể làm ảnh hưởng đến quá trình mà cơ thể thực hiện trao đổi chất. Không những thế, lượng đường tích dư ở trong cơ thể chúng ta chủ yếu là các fructose và chúng sẽ làm tăng tỷ lệ tích tụ lại những chất béo xấu cho gan và vùng bụng của bạn.

Nếu mỗi ngày bạn nạp quá nhiều đường vào trong cơ thể sẽ khiến gan bị quá tải và buộc các fructose này chuyển hóa thành chất béo. Đây cũng là nguyên nhân khiến cho sức khỏe của bạn xấu đi với một số tình trạng bệnh lý như mỡ trong gan, mỡ bụng, bị kháng insulin hoặc những hoạt động trao đổi chất có vấn đề.

Đường tồn tại ở dạng lỏng cũng có thể khiến cho sức khỏe gặp phải nhiều vấn đề. Não bộ của chúng ta dường như không sử dụng đến calo dạng lỏng. Chính vì vậy, khi nạp quá nhiều đồ uống có đường cũng đồng nghĩa với việc cơ thể đang nạp thêm rất nhiều calo.

Nếu có thể, bạn nên cắt giảm tối đa hàm lượng đường cho mỗi ngày. Đồng thời xem xét đến các yếu tố về vấn đề sức khỏe để hạn chế các loại nước ngọt nhiều đường. Việc đọc kỹ bảng thành phần dinh dưỡng để chắc chắn rằng trong thực phẩm không có chứa đường tinh chế cũng sẽ giúp bạn giảm tích tụ mỡ bụng một cách an toàn.

2. Bổ sung thêm protein để giảm mỡ bụng

Đối với cơ thể, protein chính là một yếu tố quan trọng hỗ trợ giảm cân, giảm mỡ bụng. Protein có khả năng làm giảm tới 60% cảm giác thèm ăn ở mỗi người. Đồng thời, chúng cũng giúp tăng cường quá trình trao đổi chất khoảng 80 – 100 calo cho mỗi ngày. Cơ thể nhờ vậy cũng sẽ nạp ít hơn khoảng 441 calo/ngày và điều này rất tốt cho những bạn đang giảm mỡ bụng.

Giảm mỡ bụng khi cung cấp đủ protein

Giảm mỡ bụng khi cung cấp đủ protein

Protein không chỉ hỗ trợ giảm cân mà còn giúp bạn có thể duy trì được một vóc dáng thật cân đối, hạn chế tăng cân trở lại. Đặc biệt, đối với vấn đề giảm mỡ bụng thì protein lại là một giải pháp đáng được cân nhắc. Thực tế cho thấy, những người bổ sung nhiều protein trong các chế độ ăn hàng ngày sẽ có mỡ bụng ít hơn so với người khác. Trong khi tinh bột và các loại dầu tinh chế làm tích tụ mỡ bụng thì trái cây và rau củ quả lại có công hiệu trong việc giảm mỡ bụng.

Bạn có thể nạp protein bằng việc bổ sung thêm trứng, các loại hạt, cá hay các chế phẩm từ sữa,… Đây đều là các thực phẩm rất tốt cho một chế độ ăn kiêng hoàn hảo, nhất là những người ăn chay. Trong trường hợp, bạn không thể bổ sung đủ lượng protein cần thiết trong các bữa ăn thì có thể sử dụng whey protein. Đây là một cách bổ sung protein lành mạnh và rất tiện lợi cho những người bận rộn.

3. Hạn chế tinh bột xấu

Ăn ít tinh bột hơn cũng mang lại kết quả giảm mỡ bụng hơn cả mong đợi. Khi bạn giảm thiểu được lượng tinh bột vào người thì cơn thèm ăn của bạn cũng sẽ giảm dần, nhờ đó cân nặng giảm cũng sẽ dễ dàng hơn. Nhiều nghiên cứu cho thấy rằng, một chế độ ăn low carb có thể giúp cho cơ thể giảm được từ 2 đến 3 lần cân nặng so với những chế độ cắt giảm chất béo.

Điều này đã được chứng minh đúng khi những người áp dụng chế độ cắt giảm tinh bột có thể ăn bao nhiêu tùy thích, trong khi đó những người cắt giảm chất béo lại phải hạn chế lượng calo nạp vào cơ thể. Tuy nhiên, bạn cần lưu ý rằng, một chế độ ăn low carb thường khiến cho cơ thể giảm nước nhanh hơn, hạn chế được tình trạng tích nước. Với chế độ ăn khoa học này bạn có thể thấy được cơ thể có thay đổi rõ rệt chỉ từ 1 đến 2 ngày.

Cắt giảm các tinh bột xấu

Cắt giảm các tinh bột xấu

Vậy nên, bạn cần hạn chế nạp vào cơ thể các loại đồ ăn có carb tinh chế như bánh kẹo, bánh mì trắng hay đường. Nếu bạn muốn quá trình giảm mỡ diễn ra nhanh hơn, bạn có thể giảm xuống chỉ nạp khoảng 50g tinh bột cho mỗi ngày. Chế độ ăn này sẽ đưa cơ thể vào trong tình trạng ketosis, giúp kiểm soát tốt sự thèm ăn đồng thời giúp cho cơ thể có thể đốt cháy được các chất béo để tạo ra năng lượng.

Tóm lại, ăn low carb không chỉ giúp cơ thể giảm cân, giảm mỡ bụng mà còn rất tốt cho sức khỏe. Đặc biệt đối với những người bị tiểu đường type 2 thì chế độ ăn này lại càng được khuyến khích hơn.

4. Tập thể dục đều đặn

Thường xuyên tập thể dục và rèn luyện sức khỏe chính là cách giảm cân khoa học nhất mà mọi người nên áp dụng. Không chỉ tăng cường sức khỏe, tập thể dục còn giúp bạn kéo dài được tuổi thọ đồng thời ngăn ngừa bệnh tật rất hiệu quả. Và giảm mỡ bụng chính là một trong những lợi ích mà tập thể dục mang lại cho bạn.

Tuy nhiên, nếu bạn chỉ tập trung tập luyện cho vùng cơ bụng sẽ không thể làm giảm mỡ ở khu vực này. Nhiều nghiên cứu đã chứng minh được rằng, việc tập luyện cơ bụng đều đặn trong 6 tuần không có tác động mạnh mẽ đến số đo vùng eo và lượng mỡ thừa ở bụng. Bạn nên bổ sung thêm các bài tập tạ hoặc tập luyện cho tim mạch để mỡ cơ thể được đào thải tốt hơn.

Duy trì thói quen vận động thường xuyên

Duy trì thói quen vận động thường xuyên

Những bài thể dục nhịp điệu cũng sẽ giúp cho mỡ bụng được giảm đi đáng kể khi bạn tập luyện thường xuyên. Mỡ bụng sẽ không có cơ hội quay trở lại nếu bạn duy trì được thói quen sống lành mạnh này. Không chỉ có công dụng tuyệt vời trong việc giảm mỡ vùng bụng, các bài tập thể dục còn hỗ trợ tiêu viêm và làm giảm được lượng đường ở trong máu. Song song với đó, các bài tập còn giúp cải thiện quá trình trao đổi chất tốt hơn, hạn chế tình trạng tích tụ mỡ thừa ở vùng bụng.

5. Theo dõi lượng calo nạp vào cơ thể

Một số người có thói quen ăn uống theo sở thích không kiểm soát. Điều này vô tình khiến cho lượng mỡ thừa tích tụ trong cơ thể ngày một nhiều hơn. Có người còn lầm tưởng mình đang ăn chế độ low carb hoặc chế độ giàu protein, thế nhưng lượng thức ăn cần nạp vào cơ thể mỗi người lại đang bị tính toán sai lệch.

Việc theo dõi lượng calo nạp vào người không bắt buộc bạn phải cân đo tính toán mọi thứ thật chi li. Thay vào đó, bạn chỉ cần theo dõi lượng thức ăn mà cơ thể tiêu thụ trong mỗi giờ. Quá trình này cần được thực hiện liên tiếp trong vài ngày để bạn có thể nhận ra được cơ thể mình đang thay đổi như thế nào.

Kiểm soát được lượng calo nạp vào cơ thể mỗi ngày để giảm mỡ bụng

Kiểm soát được lượng calo nạp vào cơ thể mỗi ngày để giảm mỡ bụng