Methods 1: Develop healthy habits and get rid of waist fat.
1, relieve pressure. When you feel stressed because of overwork, family problems or some trauma, your body will respond to it and secrete a hormone called cortisol. Cortisol will not only cause many health problems, but also make you accumulate fat around your waist, which will lead to the appearance of a small belly. You may be able to think of many things that make you feel stressed now. If you want to get rid of the fat on your waist, you must get rid of the pressure! Identify activities that make you nervous and take action to improve your situation. See if you can reduce the activities in your schedule and make yourself less busy. Constant activity from morning till night can cause great pressure.
If you feel stressed because of circumstances beyond your control, you can adjust these pressures through meditation, yoga, running, keeping a diary or other activities that make you feel calm.
2. Improve sleep. Staying up late and going to bed too late is not good for body and mind, which leads to excessive cortisol secretion and increased waist fat. Improving sleep is often overlooked as the key to losing weight, but it can make a big difference. Sleep seven to eight hours every night from now on. Sleep at the same time every night and get up at the same time every morning, so that your body can follow a fixed schedule and help eliminate stress.
If you have sleep problems, make sure your sleeping environment is dark and quiet enough. Put the electronic equipment in another room when you sleep, so that you won't be tempted to check your email at night.
3. Drink plenty of water. Dehydration is another source of physical stress. Many of us don't realize that we are dehydrated. Drink a few liters of water every day from now on, and drink more water in hot weather or during exercise to ensure that your body is fully hydrated. Before drinking coffee in the morning, the first thing is to drink a large glass of water.
Buy a one-liter water bottle and plan to drink two bottles of water every day.
4. Eat on time. This will help prevent blood sugar from soaring, which will lead to an increase in waist fat. If you want to get rid of the fat around your waist, please eat on time, keep a small part of each meal, and stop eating around 8 pm. Let the body rest in the evening until the next morning, then eat a rich breakfast, followed by a healthy lunch and dinner. This is the best way to lose a small belly.
5. Don't drink too much wine. Alcohol causes drastic changes in blood sugar levels, which is not good for health, and also leads to abdominal fat accumulation. Keep yourself completely away from sugary alcoholic drinks. If you want to drink, choose low-sugar drinks (such as red wine) and limit yourself to no more than two cups a week, only one or two cups at a time.
Method 2: Eat correctly to reduce abdominal fat.
1, eat more fruits and vegetables. A healthy diet is the most important thing to lose waist fat. Eating fresh fruits and vegetables at every meal is a good way to reduce abdominal fat accumulation. Fruits and vegetables contain a lot of vitamins and nutrients that people need to keep healthy. Fruits and vegetables are also rich in fiber and water and low in calories. Start the day with a vegetable omelet or a vegetable milkshake. Make sure there are plenty of fresh vegetables in every meal.
Seasonal vegetables are fresher and more nutritious than non-seasonal vegetables shipped from far away. Try to choose agricultural products grown near your area.
2. Eat healthy protein and fat. If you are trying to lose waist fat, your diet must contain a lot of lean protein, healthy omega -3 3s and other healthy fats. Every meal should contain a kind of protein, such as chicken, fish or lean beef. Bacon such as bacon, sausage and lunch meat contains preservatives and trans fats, which leads to fat accumulation. Please avoid eating such products and stick to fresh lean meat.
In addition, there are many protein sources for vegetarians to choose from. Eggs, tofu, beans and some green leafy vegetables are rich in protein.
3. Eat whole grains and fiber. Eating high-fiber food will make you feel full. If every meal contains a lot of fiber, you will consume less calories. Choose whole grains such as oats or quinoa, as well as fruits, vegetables, beans and nuts rich in fiber.
4. Don't eat processed food. Most snacks, fast food and other foods produced by the factory (such as white bread, canned soup and dinner that can be heated by microwave oven) have added extra sugar, white flour, corn syrup and hydrogenated oil, not to mention preservatives and food coloring. If you are trying to lose belly fat, you'd better avoid this kind of food as much as possible. Try to cook by yourself. Try to prepare fresh food every day, even if it is simply adding protein salad such as roast chicken or tofu.
Prepare healthy snacks such as nuts, carrot sticks or fruit slices instead of packaged snacks.
Try making old-fashioned oats with fruit or scrambled eggs for breakfast. Avoid eating sugary breakfast bars, even healthy "slimming breakfast bars" are rich in sugar.
In addition, we should also avoid drinking sweet drinks such as soda. Choose sugar-free herbal tea. If you like to add sweeteners to your drinks, you can use agave or juice sweeteners.
Method 3: strengthen abdominal muscles with exercise.
1. Try cycling in the air. Air cycling is a powerful action aimed at eliminating waist fat, which can be easily incorporated into most sports links. This exercise requires you to move quickly from left to right, so that you can exercise waist fat and exert strength on twill muscles. Lie on your back on the hard ground with your feet in the air. You can support your hands, bend your elbows, and put your hands under your lower back, so that your feet are completely off the ground and you can ride a bike with your feet suspended.
When doing this exercise, you need to keep the slow motion mode to maintain the maximum tension of twill muscles.
2. Roll on the ball. This action requires a fitness ball, and prone posture is particularly effective for thin belly. Your muscles must strive to keep balance, which is the focus of this exercise. Lying on the fitness ball. Roll the ball left and right, move your body and keep your balance on the ball so as not to fall off.
Every time you squeeze the ball to your side, you should feel the force of twill muscles.
Step 3 use a hula hoop. This is an interesting exercise, which can really exercise annoying waist fat. You can buy hula hoops in most fitness equipment stores. Play some music, twist your ass and control the hula hoop to move up and down around your waist. After a while, you can really feel the oblique muscles start to exert their strength, which means that you start to exert your strength on the muscles below the waist fat.
4. Try to do sit-ups. Oblique sit-ups are more intense than ordinary sit-ups, because you have to slowly put down your body and then lift it, defying gravity. Just do a set of ordinary sit-ups, but you can twist your body alternately when you leave the ground and turn to the other side alternately when you lower your body to the starting position. Lie on your back with your knees bent and your feet firmly on the ground.
Lift your upper body and twist your body to one side as intently as possible.
Slowly lower your body and return to the ground, which helps to exercise muscles in all directions.
Tip In order to get the best effect, please exercise 3 times a week and repeat 15 to 20 times each time.
The most effective way to lose weight is to change diet and lifestyle. Exercise can exercise muscles, but it can't remove fat deposits.
Remember, doing these exercises can't help you lose fat, only exercise your muscles in this area. In fact, even if you don't gain fat by riding a bike, you will push it out and make your body uglier.