4 ways to help reduce body fat

Reducing body fat is to reduce excess fat under the skin and internal fat in the body. BS.CKII Vu Thuy Thanh, Center for weight control and obesity treatment, Tam Anh General Hospital in Hanoi, said that fat distributed all over the body, so the reduction of body fat requires perseverance and application of many methods. Dr. Thanh pointed out 4 principles to reduce fat and prevent them from accumulating again.

The amount of calories loaded less than calories consumed: Obese people should apply this principle every day by reducing the parallel diet to enhance physical exercise to make the body burn calories more effectively.

Maintain a balanced diet: People who want to lose weight should be healthy, focusing on protein -rich foods (lean meat, seafood, eggs …) to increase muscle mass. Priority is given to vegetables and fruits with low blood sugar index (GI) to supplement fiber, vitamins, minerals that support to enhance metabolism, burn fat, reduce appetite. Limit fat meat, processed meat, drinks and sugary foods to avoid fat accumulation.

Exercise regularly: Physical activity helps burn fat effectively. Each person has intensity, duration, frequency, type of exercise suitable for health. The practitioner should listen to the body to choose the appropriate exercise, increase fat burning.

Get enough sleep and reduce stress: Adults should sleep 7-8 hours a night, limiting stress can maintain hormone balance, contributing to reducing body fat.

Overweight, obesity can cause many complications such as dyslipidemia, hypertension, fatty liver, osteoarthritis pain, stretch marks, myocardial infarction, kidney failure … According to Dr. Thanh, single methods such as reducing food, exercise or using simple machines that are difficult to reduce organs, under skin fat effectively and long -term. Obese people should not believe in the methods of losing weight online, unknown origin because there is a risk of dangerous complications such as exhaustion, liver impairment, bile atrophy, anaphylactic shock. In order to reduce fat safely and effectively, overweight and obesity should be evaluated by a specialist for overall health and individualized treatment.