Generally speaking, obese people prefer meat and oily food, which is high in calories and easy to form fat, which is easy to cause unbalanced nutrition and affect their health. Therefore, in order to be healthy, we must develop good eating habits. First of all, eat regularly, don't overeat, and eat three meals a day on time to ensure balanced and comprehensive nutrition. When eating, we should also pay attention to some small details, such as drinking soup before eating (soup first, no prescription), not eating too fast, learning to chew slowly and so on. These can all play a role in losing weight to a certain extent.

Second, how to lose weight is the most effective, shelling snacks.

What if I can't help but want to eat snacks? Then choose snacks with shells. This kind of snack is more troublesome to eat, so it will be less than other snacks. At the same time, eating less is definitely easier to give up. For example, melon seeds with shells, walnuts, chestnuts and peanuts will be eaten much less than peanuts, walnuts and chocolates.

Third, how to lose weight, strength training is the most effective.

Strength training is the best way to accelerate resting metabolic rate. The function of aerobic exercise is mainly to consume fat during exercise, which has a short-term impact on the metabolic rate after exercise; Strength training can greatly improve the basal metabolic rate on the day of exercise or even the next day, which is mainly caused by muscle repair after exercise.

1, reduce fat and gain muscle, and eat properly.

No matter how you lose weight, don't go on a diet blindly. It's no use being hungry and seeing stars. After all, you can only lose weight if you are full. Exercise abdominal muscles should improve diet structure and collocation ratio.

On the premise of cooperating with exercise, foods rich in carbohydrates should be reduced appropriately:

Eat less or no sweets, sweet drinks and processed foods containing refined sugar to reduce fat intake;

Eat more fish, meat, eggs and milk rich in protein;

Eat enough vegetables.

Step 2 do full-body exercise

The first step to lose weight is to lose fat.

For example, squat, rowing and other full-body exercises, or HIIT (high-intensity intermittent exercise) and other full-body exercises, improve the efficiency of fat burning.

After all, if you just exercise your abdomen, the calories you consume are very limited. For most people with a lot of waist and abdomen, the first task is to reduce fat by burning as many calories as possible. Abdominal muscles are buried under the dewlap. The less fat, the clearer the abdominal muscles will be. This is killing two birds with one stone.

3. Do abdominal exercises.

While doing full-body training, you can also do some exercises aimed at abdominal muscles, such as belly rolling, supine pedaling, flat support and so on.

In fact, under that prominent belly, everyone has abdominal muscles, but the obvious degree is different. Many strongmen or weightlifters have thick fat on their bellies. But their abdominal muscles are quite strong.

From now on, you can exercise according to the above three methods, lose the fat on your stomach and let your abdominal muscles have a bright day!