Parts 1: catering
1, eat as much as possible. Eat 5-7 times a day, only a little at a time. You can have some walnuts or salad when you want to eat snacks. The biggest meal should be lunch.
2. Be careful when eating! Eat more protein to exercise muscles, try to eat less sugar and reduce calories. You can eat the following foods:
Lean meat, such as beef, chicken and turkey.
Healthy protein, such as beans (tofu).
Antioxidant fruits and vegetables such as spinach, cabbage, blueberries or strawberries.
Nuts or seeds. Such as walnuts and sunflower seeds.
Whole wheat grain. Like oatmeal or whole wheat noodles.
Try to eat the following foods as little as possible:
Junk fast food
Foods with high cholesterol (butter, cream, etc.) ) or carbohydrates (plain noodles, white bread, etc. ).
Desserts, such as candy, cakes, cakes, etc.
Processed food. Such as sugared cereal flakes. French fries etc.
Don't eat before going to bed. Eating before going to bed will make the body have no time to digest and directly convert it into fat.
3. Drink plenty of water every day. Adult women should drink 9 glasses of water (2.2 liters) every day. You don't have to drink 9 cups a day, but you should drink more water. Eliminate sugary drinks. Sugary drinks-even those so-called zero cokes-are not good for your health at all. So try to drink less.
Drink green tea. Green tea is rich in antioxidants, which can eliminate free radicals and prevent aging. Green tea without sugar can also help you replenish water, while a cup of green tea only contains 1 calorie, which can be ignored.
Drinking a large glass of water or green tea before eating can make you feel full and make you eat less.
Part II: Exercise
1, do the flat lift in yoga. Plate exercise is a good way to exercise abdominal muscles. All you need is a flat land, a little time and a little perseverance. Support your body with elbows and toes, which is flat.
Ensure that all body weight is supported by elbows and toes.
Try to keep your body flat for as long as possible. You can raise an arm or a leg to increase the difficulty of the action.
If you want to continue to challenge yourself, you can put on a heavy vest.
2. Lie flat and lift your legs. Lying on your back and lifting your legs is also a good way to exercise your abdominal muscles, and you will immediately feel that your abdominal muscles are exerting strength. Lie flat on the ground and put your hands under your hips.
Gently lift your legs, about 30 cm from the ground. Keep your legs at this height until you feel the strength of your abdominal muscles.
Continue to slowly lift your legs until your legs are at 90 degrees to the ground and your body is L-shaped.
At this time, tighten the abdominal muscles and keep this posture, then slowly lower your legs, exhale and repeat the above actions.
Step 3 do sit-ups. Sit-ups are also a good way to exercise abdominal muscles. There are many kinds of sit-ups. The most basic sit-ups require lying flat on the ground, knees bent 60 degrees, hands on temples or crossed chests. Inhale, lift your shoulders and roll your abdomen, then exhale and return to the initial action. Repeat the above actions. Try to put your hands behind your head. When doing sit-ups, keep your arms stretched and strengthen your training.
Do cross sit-ups. Put your hands behind your head and touch your left knee with your right elbow. At this time, please try to lift your shoulders instead of reaching your knees with your elbows.
Do sit-ups with the help of fitness balls. Bend your knees 90 degrees and put your legs on a big fitness ball to do sit-ups, which can also enhance your strength.
Use the sloping board of the gym, hook the upper and lower ends of the sloping board with your feet to prevent slipping and naturally lie with the sloping board. Put your hands on your chest and lift your shoulders to do sit-ups.
4. Vertical leg lifting. Find two chairs with the same height (the chairs should be heavy enough), stand in the middle of the chairs, put your arms on the two handrails respectively, exert your abdominal muscles and lift your legs. Be careful not to slide down.
5. Do aerobic exercise as much as possible. Run at least 2 kilometers a week, or do some other aerobic exercise to burn calories. You can even walk your dog for exercise. Drink plenty of water when doing aerobic exercise.
6. Every time you do abdominal exercises, please stick to it for 30 minutes, at least 3 times a week. At first, you can exercise five times a week. If you get used to it, you can exercise every morning and evening, five times a week.
Please do stretching exercise after exercise to prevent muscle pain.
Exercise for more than 30 minutes at a time and burn fat!
You can also do pull-ups or squats to help exercise.
Drink plenty of water when exercising. Sports drinks are also a good choice if you need to supplement salt and electrolyte after a lot of exercise. However, sports drinks such as G Pulse or Powerade all contain sugar. In order to reduce sugar intake, you can pour out 1/3 sports drinks and add water instead.
Hunger can also make your muscles shrink. If you want to gain muscle, you should eat more protein, and of course, don't eat too much, or protein will turn into fat.
Replenishing water is very important. But don't drink too much water, which will burden the kidneys. The amount of water you drink should be related to your amount of exercise and sweating. Everyone is different.
Don't give up halfway! It takes time and patience to exercise abdominal muscles!
Ensure enough rest after exercise!
Don't always eat. Eating too much will definitely make you fat!
Don't overdo it and strain your muscles.
If you have a thick layer of fat in your abdomen, no one can see your abdominal muscles. So reducing fat is also very important.
Jumping Zumba and Salsa is also a good way to lose weight.
Take a fitness class. Learn yoga or do aerobics and dancing. Make your fitness less boring.
Eat more fruits and vegetables.
Warning swimming to lose weight, don't force yourself too much! Swimming for too long will make you tired. If your skills are not good, try swimming with your friends.
Be careful of sunburn when swimming or running outdoors. Sunburned skin is as ugly as dried cowhide, and ultraviolet rays are dangerous to cause skin cancer, so please be sure to apply sunscreen.