Does running reduce belly fat? How to quickly melt belly fat to welcome Tet

Running is a popular and easy exercise. Many people love running because of its comprehensive health benefits. But many people wonder if running can reduce belly fat?

Join B&S to find out how running can reduce belly fat!

Harm of belly fat

The accumulation of belly fat over a long period of time can develop into pathologies such as:

• Heart attack and cardiovascular disease
• Type 2 diabetes
• Stroke
• Breast cancer
• Colorectal cancer
• Alzheimer

Does running reduce belly fat?

Moderate-intensity jogging includes running short or long distances. High-intensity running includes interval run, hill repeat, sprint or HIIT (high-intensity interval training) combined with running.

According to studies from PubMed Central, the figures show that running is significantly effective in reducing excess belly fat, even when the diet is unchanged.

A meta-analysis of 15 studies involving 852 people showed that aerobic exercise (including running) has the ability to reduce “bread waist” without changing food intake. loaded. However, training at moderate to high intensity will have the highest efficiency in burning belly fat.

Another study that focused on 27 middle-aged women found that high-intensity running was more effective at reducing belly fat than low-intensity running, walking, and no exercise.

The ultimate proof that running helps reduce belly fat is a study that focused on 45 healthy women who did not exercise regularly. Participants tried high-intensity exercise (equivalent to sprinting, sprinting, or HIIT). The results showed that the amount of excess fat in the abdomen and in the body decreased significantly when compared with exercise at moderate intensity or without exercise.

Running guide for people who want to know if running reduces belly fat

Basic items to prepare before jogging include:

• Comfortable running shoes
• Some comfortable shirts, made of absorbent material like cotton
• Bring a water bottle to refill your body
• Jogging pants that keep you moving
• Especially for women, a sports bra will help support your breasts better

Before running, you need to follow these instructions:

• Frequency: 3-4 days/week. The number of stretches per day will help your body recover better between runs.
• Warm-up: You need to warm up gently, then walk for 5 minutes to stretch your muscles and then start running.
• Cool down: At the end of the run, you need to cool down by walking briskly for 5 minutes and then gradually slowing down until you stop.
• Total Time: Aim to run for a total of 30 minutes, including a 5-minute warm-up, 5-minute cool-down, and 20 minutes of running/walking in between.

Tips to increase the efficiency of burning belly fat combined with running

In addition to jogging, to shorten the time to lose belly fat, you can note the following additional ways:

Eat more soluble fiber

This type of fiber makes you feel full, thus reducing food intake naturally. Soluble fiber also has the ability to limit the amount of calories the body absorbs from food.

High protein diet

Protein-rich foods like fish, lean meats, and legumes will help you shed a few pounds around your “fat” waistline. High amounts of protein produce the satiety hormone PYY, which in turn reduces your need to eat.

Avoid stress

When you are stressed, your body produces cortisol (the stress hormone). High levels of cortisol cause cravings and promote fat storage in the abdomen.

Eat fatty fish every week

Fish rich in omega-3 fatty acids such as salmon, herring, sardines, mackerel, anchovies have the effect of reducing visceral fat and preventing disease.

Drink green tea

This exceptionally healthy drink contains caffeine and the antioxidant EGCG, which boost metabolism and reduce belly fat.

So through this article, you have the answer to the question “does running reduce belly fat?”. Just patiently running regularly, combined with a reasonable diet and rest, you will quickly get a slim waist.