Through the adjustment of diet structure and exercise assistance. Belly and waistline are mostly caused by bad eating habits and living habits. Since you are eating, you should exercise while eating, so as to achieve the effect of healthy and thin belly and waist fat.

First, what causes a big belly and more fat on the waist?

1, irregular diet.

Often skip breakfast, hungry and full. In particular, eating too much dinner leads to excessive gastrointestinal pressure and increases the chance of fat accumulation.

2, sedentary and less active.

For friends who sit at work, every day is basically a whole day, and they seldom exercise after work. Some friends even lie in bed after work to play games or catch up with plays. This will lead to lower metabolism and easy to cause fat accumulation.

3. I like to eat foods with high calorie, high fat, high sugar and high salt.

These foods don't have much nutrition except that they increase calories and oil after eating. Eating too much is easy to increase the intake of calories and oil, leading to the increase of weight and body fat.

4. Drink little water.

Some friends don't drink water until they are thirsty. Not drinking water will lead to a decline in basal metabolism, as well as a decrease in excreted fat and metabolic fat. It is easy to increase fat accumulation and fat formation in the waist and abdomen.

Second, how to be the fastest healthy and thin belly and waist fat?

1, three meals rule, balanced diet.

Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat, just like eating well and doing well. It is recommended to keep three meals a day to provide adequate nutrition for the body and develop good eating habits.

2. Maintain protein intake.

Protein is the raw material for building muscles and burning fat. During the period of thin belly and waist fat, it is recommended to keep enough protein intake every day. Protein can improve metabolism, promote fat burning, and avoid sagging skin after abdominal and waist fat thinning. Which foods are rich in protein, such as beef, chicken breast, eggs, bean products, milk, fish and shrimp, skinless chickens, ducks and geese, etc.

3. Keep enough water every day.

Drinking water can improve metabolism and promote fat burning. It is suggested to keep 1500~ 1700 ml of warm water every day, which can not only supplement the water needed by the human body, but also play an auxiliary role in maintaining the body.

4. Keep moderate exercise.

Keep proper exercise every day, because exercise can improve metabolism, promote fat burning and avoid fat accumulation in the waist and abdomen. Such as jogging, brisk walking, cycling, skipping, hula hoop, squatting, push-ups, sit-ups and other sports.