Obviously, if you have too much body fat, your abdominal muscles will not stick out. Therefore, you need to do two things: control your diet and keep exercising; Achieve two purposes: reduce fat and increase muscle. In this way, for men, you can have obvious and strong abdominal muscles, and for women, you can have a flat abdomen and realize the method of mermaid line and vest line.
In order to burn fat, you must burn calories. Because 1 pound of fat has about 4000 calories, you need to consume 4000 calories to lose 1 pound of weight, which sounds simple, but it is actually very difficult.
Don't hold unrealistic ideas. One hour of strenuous exercise can only consume 800- 1000 calories. If you have an active lifestyle and exercise every day, you can burn 600-800 more calories every day through exercise. Theoretically, you can lose 1 kg of fat every week. But why does it often backfire? Because you can't guarantee that your consumption will increase by 600-800 calories after deducting your intake, that is to say, even if you exercise more, eating more will make your previous efforts go to waste. This is also the reason why a large number of studies in recent years have confirmed that it is difficult to lose weight simply by exercise. The key to losing weight is to control diet.
There is also an important theory that you must master to lose weight: there is no local way to lose weight in this world. Fat is distributed all over the body, but fat consumption is systemic, not just burning fat in the abdomen and legs. In other words, when you lose weight successfully, the fat content in all parts of your body is reduced. Say the important things three times! Say the important things three times! Say the important things three times! Exercising abdominal muscles does not effectively help to consume abdominal fat. So the so-called 6-minute thin belly, 3-minute thin legs, 10 minute thin arms are all fooling you!
Your goal is to consume excess abdominal fat. Even if you do a lot of abdominal exercises, if your abdomen is covered with a layer of fat, you still can't see your abdominal muscles. So you need more aerobic exercise to increase calorie consumption and promote fat burning. Aerobic exercise refers to long-term endurance exercise that keeps a certain heart rate at a specific time, such as running, fitness walking, cycling, swimming, boating and so on. Aerobic exercise to lose weight should be carried out five times a week, at least 1 hour each time.
Eating too much at dinner is the easiest way to store fat in the body. On the one hand, because you sleep at night, your basal metabolism is reduced. On the other hand, if you eat high-calorie food at dinner, or eat too much oil, or eat food such as ice cream at midnight, basically your body can't consume them before going to bed. These extra calories will of course become fat and be stored. In fact, many people eat desserts or starchy foods instead of vegetables or dairy products before going to bed.
Eat as much lunch as possible before dinner, which will reduce the hunger before dinner, or eat a healthy meal an hour before dinner. Fresh fruits and vegetables are good choices, and a handful of nuts will have the same effect. They can increase satiety, thus avoiding overeating at dinner in the evening.
Drinking a large glass of water before meals will make you feel a little full, which will reduce the intake of dinner appropriately.
There is a simple way to calculate the minimum amount of water people drink every day. Half of your weight (calculated in pounds, 1 pound = 454g) is the minimum amount of water that people drink every day (calculated in ounces, 1 ounce = 29ml). For example, if your weight is 150 kg, then you should drink at least 2.2 liters (75 ounces ×29) of water every day.
Drinking too much water can also be very dangerous (especially after sweating a lot, such as after a marathon), which will dilute the salt and minerals in the body. You also need some electrolytes after a lot of exercise and sweating. For example, sports drinks and potassium-rich fruits (bananas, apples) are the best nutritional supplements after exercise.