Methods 1: Quit the problem food.
1, stop eating sugar. High fructose corn syrup, sugary drinks and processed foods can cause fat accumulation. Some doctors think that the best way to lose visceral fat quickly is to stop eating too much sugar. Many people eat sugar or greasy food when they are anxious. If you have this habit, replace your usual food with foods that are good for you, such as low-fat Greek yogurt, 100 calories of almonds, carrot sticks or fruits.
Fruit is the best way to get sugar and nutrition quickly. Fiber in fruit can promote healthy digestion and lose weight, which dessert can't do.
2. Stop drinking alcoholic beverages. People who drink two bottles of alcoholic drinks every night are at greater risk of visceral fat accumulation. Even if you only drink one less bottle of alcoholic beverage every night, you can reduce your intake of 200 calories from your diet every day.
3. Don't eat greasy food. Avocado oil, olive oil and coconut oil are used instead of butter and vegetable oil, which are rich in high-quality fat. All fats should be used in moderation.
4. Don't eat out. Cook fresh ingredients at home this week to avoid eating too much polysaccharide and fat.
Method 2: Add beneficial food.
1, vitamin c and calcium intake. These two nutrients help to balance stress hormones. This hormone allows your body to store visceral fat, so it's a good idea to lower the level of this hormone. Stress release will help you lose abdominal fat faster. Foods rich in vitamin C include guava, pepper, kale, strawberry, kiwi, broccoli, citrus and parsley.
Foods rich in calcium include low-fat Greek yogurt, sardines, spinach, cabbage, soybeans and fortified high-fiber grains.
2. Eat lean protein. Replace all fatty proteins with chicken breast, turkey, fish and nuts, such as high-fat cheese, red meat and sausages. Protein can help you build your muscles in sports.
3. Add fresh fruits and vegetables to every meal. Replacing processed food and fast food with salads and homemade food can reduce your calorie intake. Make sure that half of your plate is homemade food. You will lose belly fat by reducing calories. However, women should keep their calorie intake above 1200 and men above 1500.
Method 3: Increase exercise.
1. Evaluate your current activity level. Spend tens of dollars to buy a pedometer, and then check whether the number of steps you walk every day exceeds 10000. If not, lack of exercise is the cause of your abdominal fat accumulation, and exercise is also the solution to this problem.
2. Do three-day interval training this week. Spend 30 minutes walking, cycling, swimming, hiking, running and walking in circles. When exercising at a medium speed, walk once every 1 to 2 minutes. Medium speed means that you can talk while playing this sport, but it's a bit difficult.
Most fitness equipment has an intermittent program.
An easy way to do intermittent exercise is to find a place with rolling mountains for a walk or hiking. Don't slow down when going up the mountain, and keep breathing rhythm when going down the mountain.
3. Add two extra exercises to moderate-intensity activities. Although interval exercise is the key to reducing fat, adding 30-45 minutes of moderate-tempo training to interval training several times a week will also speed up your metabolism. A study by the University of Virginia found that people who do aerobic interval exercise 3-5 times a week burn more fat than those who don't do aerobic interval exercise, even though they burn the same number of calories theoretically during exercise.
4. Start active exercise. Choose a time when you are sedentary, such as watching TV, breaking the office or taking the bus and joining other activities. For example, do sit-ups and push-ups during commercial time. Stretch in traffic jams and take a walk in the office during breaks.
Be creative. This week, your overall goal is to double your activity.