How to reduce abdominal fat? Our timely exercise is more conducive to promoting blood circulation. Exercise can improve the body's resistance. In fact, it is not easy to lose abdominal fat easily. Learn how to reduce abdominal fat and act quickly!

How to reduce abdominal fat 1 1, aerobic exercise

Since it is to reduce fat, whether it is to reduce abdominal fat or lose fat in other parts of our body, if we want to make our fat reduction effect better, then we should do some aerobic exercise.

Because what we need to know is that we don't go anywhere to lose fat. To some extent, local fat reduction is difficult to achieve. Want to lose fat, basically is to lose all the body fat.

The so-called aerobic exercise refers to jogging and the like, which is less intense and can last for a long time. Jogging is one of the best aerobic exercises.

If we want to lose fat effectively without damaging our health, then we'd better go jogging for about 40 minutes.

2. Abdominal strength training

The reason why we need to do some abdominal muscle strength training is that abdominal muscle strength training can not only help us tighten our abdominal muscles, but also appropriately improve our body's basal metabolic rate.

What we need to know is that when our abdominal muscles are tightened and strengthened, the abdomen will contract properly, thus making the abdomen look flatter.

In addition, when our basal metabolic rate has increased to a certain extent, the calories consumed by our body will also increase to a certain extent, thus increasing our fat-reducing effect.

3. Diet control

In the process of reducing fat, if we want to effectively reduce abdominal fat, then we must have a certain diet control.

Because what we need to know is that if we want to lose fat successfully, we need to make our body consume more calories than we consume every day.

That is to say, if we eat a lot of food every day, our daily intake of calories will greatly increase, which will make it difficult for us to lose fat, let alone lose belly fat.

How to reduce abdominal fat 2 1 skip dinner?

Eat less dinner every day and take soybean milk as part of three meals. It's good for girls, but it's sugar-free. It's better to buy a soymilk machine and make it yourself every day. It's convenient and cheap.

Soy milk is mainly made of soybean rich in high-quality plant protein. Besides soybean protein, it also contains a lot of soybean isoflavones (isoflavones), soybean sugar conjugates (saponins) and other components. These components can inhibit the absorption of lipids and sugars in the body and play the role of burning body fat. Therefore, from the moment of drinking soybean milk, these effective ingredients are digested → absorbed → burned fat, and they are playing a slimming effect.

And ensure the human body's intake of protein, so you can choose 150g pork or beef or 200g fish for each meal. And these foods can help you avoid unnecessary problems caused by the lack of protein.

2. Aerobic running (brisk walking)

Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

3. Lemon diet

material

1 lemon 200G pork: Chop the pork, squeeze the lemon into juice, mix the two, and stir well before taking out the pot. How to eat: Have dinner once a day. Function: The acid in lemon can reduce the fat content in pork, fully blend lemon and pork in the cooking process, decompose the fat in pork, transfer the umami flavor to pork, suppress appetite and neutralize the alkalinity of the body.

4. Apple diet

Eat apples for 2 days and then eat them normally and moderately for 3 days. This circulation effect is very good.

Under normal circumstances, obese patients' stomachs will swell because of overeating, which will lead to their inability to control their appetite in the future. Apple's weight loss rule can help obese patients reduce their stomachs, reduce their appetite and achieve the purpose of losing weight.

Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is conducive to beauty. The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight. At the same time, it can also improve symptoms such as dry skin, allergic dermatitis and constipation.

5, lotus leaf diet

Boil lotus leaf, cassia seed, licorice root and lemon slices into soup, and take effect in 2 weeks, and go in and out of the toilet more every day.

China has regarded lotus leaf as a slimming medicine since ancient times. Because the root, (lotus root) and leaves of lotus have the functions of simple diuresis and laxative.

6. Aerobic cycling

At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).