First, diet adjustment
Control the total calorie intake: reducing the total calorie intake of food every day is the key to losing weight. Need to ensure that the daily calorie consumption is greater than the intake.
Increase protein's intake: protein can help maintain muscle mass, promote metabolism, and at the same time bring people a sense of fullness. It is recommended to take protein 1g/kg every day.
Reduce carbohydrate intake: excessive carbohydrates will be converted into fat and stored in the body. If you want to lose weight, you can control the intake of carbohydrates below 50 grams per day.
Second, aerobic exercise
Aerobic exercise helps to burn body fat, including abdominal and arm fat. It is recommended to do at least 150 minutes of aerobic exercise every week, such as jogging, swimming and dancing. These exercises can promote the whole body fat consumption, and also help to reduce the fat on the abdomen and arms.
Third, local strength training.
Local strength training of the abdomen and arms is also important. Here are some recommended exercises:
Sit-ups: Sit-ups can exercise stomach muscles and promote fat consumption. It is recommended to do 10- 15 minutes of sit-ups every day.
Push-ups and flat support: During exercise, you need to tighten your abdomen to complete these two exercises, which will help strengthen the strength of core muscles and reduce fat. You can gradually increase the exercise time according to your adaptability.
Dumbbell or barbell bending: These exercises can exercise the muscles on the arm, especially the biceps brachii. Moderate exercise, 8- 12 times in each group, 3-4 groups.
Four. Other suggestions
Abdominal breathing: when inhaling, the abdomen is expanded to the maximum extent, and when breathing, the abdomen sinks naturally, which helps to promote blood circulation and fat consumption in the body.
Massage and pat: when taking a bath or resting, you can massage and pat your stomach and arms, which will help promote blood circulation and eliminate edema.
To sum up, reducing the fat on the stomach and arms requires comprehensive consideration of diet, aerobic exercise and local strength training. At the same time, you need patience and perseverance to get the ideal weight loss effect.