Abdominal distension is inseparable from the whole body to lose weight, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long belly.

2. Drink more water and less carbonated drinks.

Drinking a cup of boiled water, light honey water or water containing cellulose when getting up can promote gastrointestinal peristalsis, excrete garbage and metabolites in the body, and reduce the chance of small belly.

Normal people consume an average of 2000-2500ml of water every day, so they should replenish water to their bodies in time. But don't drink too much water continuously in a short period of time, otherwise the blood will be diluted by osmosis, resulting in a decrease in the concentration of oxygen and nutrients in the blood. In addition, try to drink less carbonated drinks and drinks with high sugar content.

Step 3 stay away from alcohol

Whether it is beer, cocktails, white wine or other forms of alcoholic beverages, it may be the chief culprit of abdominal fat. Although wine contains no fat, it is high in calories. A cup of 200ml alcoholic beverage contains 100 kcal. In addition, alcohol will increase the body's cortisol level, which will store more fat in the abdomen.

Step 4 eat less fat

If you are worried about losing weight, you should eat less fat. Pay more attention to diet and lose weight. Eating less high-fat pork at ordinary times and choosing poultry and fish with high fat in protein will help you lose weight.

5. Sit-ups

In order to reduce abdominal fat, it is a good method to practice sit-ups every day. But pay attention to control the rhythm, avoid doing it too many times at first, and slowly increase the number of times, otherwise it will lead to muscle aches. At the same time, it should be noted that the part that controls strength is the waist, not the legs or arms.

6. Sit up straight.

The correct sitting posture, abdomen and chest can reduce the fat accumulated in the abdomen. Therefore, always remind yourself to hold your chest and abdomen, even if you can't keep it all the time, just think about it and do it, which may make you lose 2 pounds or more fat from your stomach.

7. Massage the abdomen

The best way to lose weight quickly is to do circular massage clockwise or counterclockwise after abdominal exercise to promote fat metabolism. Do it once in the morning and once in the evening, just after getting up in the morning and before going to bed at night. Stick to it for a month, and it will definitely have a significant effect.

8, coarse salt diet

Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.

Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath.

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1. The most effective aerobic exercise is walking, cycling, cross-country skiing and climbing stairs.

It takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat.

2, swimming MINUS leg and hip fat: Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to run at one end of the deep water area. The resistance of water will make the legs move harder, but it won't bear a lot of vibration like running on the ground.

3. Make a weight loss plan: Make a weight loss goal (ideal or standard weight).

4. Write a weight loss diary. Make a card or chart indicating the number of times you plan to lose weight and the completion.

5. Drink plenty of water. Drinking seven or eight cups of boiled water every day, without calories, can be the most suitable drink for dieting.

6. In the process of moderate dieting, don't "try" but "insist". Restrain your appetite in front of delicious food, enough is enough.

Control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.

7. Eat lightly. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.

8. Eat fruits and vegetables regularly. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.

Especially apples, as we all know, "an apple a day keeps the doctor away". The edible function of apples has been confirmed by many scientists. Apple's weight loss reduces the calorie intake of the human body, and the insufficient part needs the accumulated calorie supply in the body. The so-called heat accumulated in the body is fat. When the excess fat in the body is consumed, people will naturally become thinner.

Matters needing attention

A balanced diet. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.

Negative thermal balance. Please remember the principle of losing weight: the calorie intake must be less than your consumption.

Establish a good lifestyle. Please remember that you are learning a "lifestyle" and correcting your bad eating and living habits in the past. Lose weight with patience and perseverance, persistence is success!

Reduce calorie intake: If you reduce calorie intake 100 calories every day, you may lose 4 kg in about 5 weeks.

Change the food structure: change the food structure accordingly without reducing the food intake. Replace high-fat foods with fruits, vegetables and grains.

Don't eat too many drinks: use water instead of drinks.