An egg can provide about 6 grams of protein and 78 calories. In addition, eggs also contain substances that improve human immunity, vision and nerve response. Men are advised to eat at least 3 eggs a week.

■ milk

Intense sports need hard bones to support. Milk contains a lot of calcium, which can help human bones become stronger.

■ Chicken breast

Chicken breast contains relatively little calories and fat, but it is rich in protein.

■ Fish

Eating fish after strenuous exercise can help people recover as soon as possible, because fish is rich in omega-3 fatty acids, which can relieve muscle fatigue.

■ vegetables

After exercise, the human body will lose a lot of water. Besides drinking water, an important channel is to eat more vegetables. Pumpkins, peppers and onions are all good choices.

■ Rice and pasta

Pasta and rice made from whole wheat grains are important dietary components of athletes, because these foods can provide people with rich carbohydrates and supplement athletes' physical fitness.

■ Sports drinks

Electrolytes such as potassium, sodium, calcium and magnesium or other trace elements, sugar and vitamins are added to sports drinks. When people are exercising, they will sweat a lot, not only losing water, but also losing some electrolytes. If only water is added at this time, the electrolyte in the cell will leak out because of osmotic pressure, which will further drain it. Therefore, the more you drink, the more thirsty you are, and the more you sweat, which will lead to the disorder of your internal environment. Supplementing sports drinks in time is helpful to regulate body function.

■ Sodium-containing food

Sodium-containing foods can help men maintain water in their bodies and avoid collapse. Therefore, it is necessary to supplement some foods containing sodium, such as pickles, salted nuts and salted biscuits. Besides, you can also drink some salty soup when eating, such as soup made of tomatoes, cucumbers, onions and peppers.

■ Ice cream

It's bad for your health not to eat any dessert, so have some ice cream after lunch. However, it should be noted that it is best to choose ice cream with low fat or yogurt ingredients.

Exercise: 1 Walk with your stomach in.

First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.

When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.

2. Sit-ups+Hula Hoop+cassia seed tea. However, sit-ups also require skill. Don't do the actions of the past exam. It is more effective to stop for a few seconds when the upper body makes an angle of about 40 degrees with the bed board than to reach the knee quickly from the elbow.

swim

4.Shanlana abdomen cream (specifically, I used this one, but it didn't work for me: ()

5. It is better to lift your legs and lift them up than sit-ups. Nothing happened. Pay attention to slow down when lifting and slow down when lowering your legs. Very tired.

6. Special fitness equipment

7. Standing for half an hour after meals is Shu Kei's way to lose weight.

8. do housework and abdomen.

Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.

9. 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.

Buy several bags of raw salt in the supermarket or grocery store. 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. Or, after taking a shower, sprinkle a spoonful of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher.

If your skin is sensitive, you must remember to use a thinner "bath salt".

10. Massage

This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, 1 time every day.

Simple method of removing small belly

Do housework and abdomen.

Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.

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.

Buy several bags of raw salt in the supermarket or grocery store. 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. Or, after taking a shower, sprinkle a spoonful of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher.

If your skin is sensitive, you must remember to use a thinner "bath salt".

massage

This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, 1 time every day.

Abdominal contraction walking

First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.

When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.