As there is no royal road for studying, so is the diet. Of course, you may wonder ‘an abdominal liposuction as a fast way to do so.’ However, this treatment only removes the abdominal subcutaneous fat, not the visceral fat that is escorted by muscles and peritoneum. Therefore, to reduce the visceral fat to prevent and treat abdominal obesity can be briefly summarized, ‘eat less, burn more.’
To reach the conclusion, instructions are as follows
You should reduce the total calories you eat. Generally, if you eat less than 500kcal per day than that of your daily energy requirement, you can expect a weight loss of about 0.5 ~ 1kg per week and also effective reduction of abdominal fat and waist circumference.
If you keep these diets properly, you can lose about 10% of your original weight in six months.
Drinking is a risk factor for abdominal fat accumulation, so it is better to refrain from drinking more than the suggested amount. The standard alcohol consumptions vary from society to society, but usually two for men and one for women are recommended. Depending on its type, a drink contains about 10 ~ 15g of alcohol.
Regular exercise is also important, but the goal must be set not to lose weight but to maintain or increase muscle mass while decreasing body fat. Exercises which can be easily done in everyday life or enjoyed as a hobby, such as walking, cycling, swimming, and light hiking, are recommended. They should be performed more than 5 times a week and 30 to 60 minutes a day. Strength exercises shall be performed 8-10 exercises per muscle group, twice a week with moderate intensity which allows you 8 to 12 repetitions per set.
Setting an unreasonable goal without taking into consideration your own physical capacity may not be effective because it is difficult to sustain exercise in a long term as well as carries the risk of physical damage. If you do not have time for a work out, let’s find your own way to consume a lot of energy in your daily routine. For example, you can commute by public transportation, get off and walk from one or two stops ahead, or park a car at the farthest point from the entrance of the building or park a car on the basement and walk up stairs.