Many people will have ugly fat on their abdomen and waist, which is simply a figure killer ~

Waist fat is basically formed from three aspects: diet, exercise and rest.

Diet-eating too many refined carbohydrates.

Carbohydrates (rice, pasta, noodles) have a very high sugar content. If these refined carbohydrates are the staple food of three meals a day, plus the sugar contained in other drinks and snacks, it will inevitably lead to an increase in blood sugar. Elevated blood sugar will increase insulin, sugar that muscles can't absorb (converted into glycogen) will be converted into fat by insulin for storage, and elevated insulin will also protect existing fat from being mobilized.

Exercise-sedentary and inactive.

Generally, there is a lot of fat in the waist, which appears in people who are seriously lacking in exercise. Sitting more and moving less at ordinary times will definitely not consume fat and sugar in the body!

Rest-stress, cell phone, staying up late

Stress at work, the habit of playing mobile phone often, or staying up late often will reduce insulin sensitivity, and stress hormones themselves will also promote the deposition of fat around the navel.

How to solve waist fat?

If you want to lose waist fat, you must first solve the problem of fat accumulation.

First, in diet, we should control the intake of carbohydrates, especially rice, noodles, potatoes, sweet potatoes and other foods with high sugar content, eat more coarse grains and refuse sugary drinks and alcohol! In addition, eat as many low-calorie vegetables as possible to reduce calorie intake.

Second, take reasonable exercise.

Sedentary, less exercise, is a major drawback of modern people. If you want to lose body fat quickly, you should exercise more and metabolize body fat as soon as possible. In addition, sports will release the pressure in life and work and make your state better.

Aerobic and anaerobic exercise three times a week is the best way to solve waist fat and fat.

Teach you 8 tricks to reduce fat on both sides of the waist. Do each movement 10-20 times, and keep doing it every day. If you don't have time, you can do it three or four times a week.

In addition to the above thin waist training, you should also do more exercises such as flat support, sit-ups, skipping rope, running, etc., which not only reduces waist fat, but also has a good effect on body fat reduction!

Third, rest time should be sufficient.

Be sure to rest on time (circadian rhythm). The body has a series of genes that control the circadian rhythm, and these genes also control metabolism.

To ensure 7~8 hours of sleep time, lack of sleep will lead to the body producing auxin, abnormal appetite, and reduce leptin in the body!

Having fat around your waist really affects your posture. Wearing thick clothes in winter can also cover it, and it will be completely exposed in summer. So what if there is fat around the waist? First of all, let's understand how the fat at the waist comes from.

1, usually eat too many carbohydrates.

People with fat waistlines indicate that they usually eat too much carbohydrates. It means eating too much rice, noodles, etc. , causing the body to consume too much sugar, the body can not metabolize too much sugar, leading to fat accumulation, and finally evolved into waist fat.

2. Usually, there is too little exercise

Fat people lack exercise and exercise. Often sedentary, sitting or lying down after meals, resulting in less overall metabolism and less sugar consumption, which is also one of the reasons for waist fat.

You are under too much pressure.

Too much work pressure, often staying up late, these will lead to decreased insulin sensitivity. In addition, stress hormones themselves can also promote the deposition of fat around the navel.

So what if there is fat around the waist? Simply put, eat less and exercise more. Change the diet structure, such as eating more fruits and vegetables and protein. Do more exercise every day, don't just sit on your back. This is not good for your health. It's still a small matter to have fat around the waist. If you sit for a long time, it will cause other health hazards.

I suggest you take a walk after dinner, even if it is a walk, which is good for your health. In addition, losing weight is a long-term process, and there are no shortcuts or quick answers. If you want to lose weight successfully, just stick to it.

Instructor: Deputy Chief Physician, Department of Internal Medicine, Geely District People's Hospital, Luoyang City, Gao.

He has been engaged in clinical internal medicine for more than 20 years and has rich experience in common and frequently-occurring diseases in internal medicine.

I think you must have practiced a lot of abdominal muscle training before you asked this question. There are many abdominal muscle training methods on the Internet now, including other answers. Here I only emphasize one question:

The lumbar spine bends and straightens! ! ! !

Originally, the curvature of our lumbar spine is an arc, which will obviously tilt our hips and make our waist thinner. Sitting for a long time will lead to backward pelvis and no waist-hip line. If you don't solve the problem of lumbar curvature, it's useless to do n kinds of abdominal muscle training movements!

Two key points to solve lumbar curvature:

1: Relax your waist.

These two movements are good for stretching quadratus lumborum psoas, and must be done before abdominal exercise!

2 If you want to gain weight, you must practice your hips! Hip training can improve the straightness of lumbar spine!

These three movements can make your hips feel more, or you can choose other hip movements.

In short, stretching the waist and exercising the buttocks are the fastest means to improve the fat on both sides of the waist!

Abdominal muscle training's secret: In the past, it was thought that rotating lateral flexion could exercise the lateral abdomen, while the traditional rotating abdominal muscle training did the basic movements by bending the waist. According to the latest theoretical research, the way to eliminate fat on both sides of the waist is to straighten and rotate the spine. Especially for the internal oblique muscle. Bending and rotation not only exert pressure on the lumbar intervertebral disc, but also change the physiological curvature of the lumbar spine over time, making the waist more and more backward, leading to poor blood circulation, which in turn affects the accumulation of fat on both sides of the waist. The same is true of lateral flexion. If you want to do well, you need to keep your spine straight and lean to one side.

This is the rotation when the spine is straight, and then do this action after stretching the hips. Crazy belly roll has little effect!

Summary: Once the physiological curvature of the lumbar spine becomes straight, the blood circulation of the waist and abdomen will be very slow, and no amount of abdominal muscle training is useless! Want to make the thin waist rotation action more effective than the belly roll action!

Waist fat is ugly, how to reduce it quickly without rebounding?

I use three strokes to reduce 15 A Jin's monthly waist, and learning will save your position in the hearts of men's votes ~ ~

It's summer, and it's time for my little sister to show off her beauty, but there is meat on her waist ... I can't even wear last year's clothes ... My boyfriend looks at me strangely. ...

I'm really fed up with this fat body! ! !

In fact, it is not difficult for thin belly to lose weight. According to the three methods, it is normal to lose weight 15kg a month.

First, the adjustment of living habits: get up early in summer, drink warm water, not greasy, do not stay up late, do not drink cold drinks.

Make sure to get up before 6: 30 in the morning, drink a cup of warm water, stretch your muscles, and jog conditionally 15 minutes. Aka seems to have lived for a day.

Breakfast, lunch and dinner are mainly light and not greasy. If you eat until you are 6 to 7 minutes full, you are really hungry. Tomatoes are on it, cucumbers are afraid of high transaminase, and they will be fine when they are full.

Don't eat cold drinks all day, throw coke and ice cream into the trash can.

Go to bed before eleven in the evening.

Second, appropriate medical treatment: attention must be Chinese medicine.

Acupuncture, moxibustion, friction, ointment, nutrition, umbilical application, scraping, abrasion, etc. Still very effective. If you can, you can go to the light, find a reliable Chinese medicine technician, and unconditionally choose a navel paste with good reputation, which is specially designed to reduce your stomach. I chose the belly button sticker myself because it is simple and effective (I am lazy). After taking a shower, I stick a piece to sleep.

Third, do what you can: what suits you best.

Get up early for jogging and do some strenuous exercise from 5 pm to 7 pm. These two things are necessary, one is to eliminate toxins, and the other is to lose weight;

If you want to reduce waist fat, you must be targeted. Choose one of the various fat-reducing actions spread on the Internet that you can accept. You don't have to blindly believe in the so-called "scientific fitness" and "strict compliance". What you can do is most important. It's no use sticking to the method, is it?

Of course, I recommend this action, which is a bit difficult, but it is very effective.

Don't be discouraged if you can't do it, look down!

Simplified version: sit in a chair with your legs together and your arms drooping naturally, then lift your left leg to touch your right elbow, and lift your right leg to touch your left elbow after you put it down. Do it in groups of 20 times, with a break of one minute, and do it in at least three groups. The key is to move slowly.

The above three measures are effective in dry goods pro-test, and the amount of weight loss is not necessarily based on the weight base. My base is small. At the beginning of one and a half months, I lost 10 kilograms, and not only my waist and abdomen, but also other parts were obviously tight. Come on, lose weight and dress like a star.

The fat on both sides of the waist is particularly ugly. How to reduce the fastest?

Looking at the two pieces of fat on my waist, especially like two waist protectors, makes my waist look fat. When you walk, the meat on your waist is shaking. Summer is coming, and I can't put on last year's clothes. How to reduce the meat on the waist?

First of all, don't believe that you want to lose weight. Losing weight depends on the whole body. You can't say you want to lose weight, so lose weight, and keep your chest and ass the same. Going to the gym doesn't cost money, just like a friend who also wants to lose weight, he specially set up a fitness card, but unfortunately he went there once and never went there again.

In addition, there are many friends' targeted exercises, such as shaking hula hoops. I persisted for a while and found that my waist was thick, which made many people feel distressed. Therefore, we should have a persistent attitude. Friends who are not overweight can keep running for half an hour every day, and remember to warm up before running. Jogging and aerobic exercise can effectively burn fat, which is effective for all body fat.

Friends with bad knees or overweight friends can walk fast, swim or ride a bike for 40 minutes every day. It is helpful for reducing fat. On this basis, you can do some waist shaping exercises. Bridge sports, hula hoop, waist bridge sports, bed cycling, Russian waist twisting and so on.

There is also a diet control, don't eat high-calorie food, ration every meal every day, and don't be hungry. Some friends have a lot of phlegm in their bodies, which can be treated with some traditional Chinese medicines to eliminate phlegm and dampness, which is helpful to lose weight. This is a long-term job. It is definitely not possible to fish for three days and dry the net for two days.

The fat on both sides of the waist is particularly ugly. How to reduce the fastest?

The ascetic exercises answer your doubts!

Why is there fat around the waist?

1: Overeating all kinds of delicious food will make you accumulate fat.

2. Unhealthy living habits: staying up late for a long time and eating supper before going to bed.

3. Long-term sedentary work reasons, no time for exercise.

Reduce the waist and abdomen, how to eat?

Eat less fried food and more fruits and vegetables. It is suggested that you can eat an apple before meals to reduce your appetite.

Eat more coarse grains and moderate high-protein food!

How to exercise to reduce waist and abdomen?

1: Long-term aerobic exercise, it is recommended to reach more than 40 minutes, so that the fat reduction efficiency will be higher.

Step 2 focus on some training

Waist and abdomen fat, the area where fat overflows is the lower abdomen, so you can train more exercises focusing on the lower abdomen, such as flying swallow running and scissoring legs.

Draw diagonal lines with emphasis on oblique abdominal muscles, and touch feet with emphasis on upper abdomen. This training system is still very sound.

Tell you a very simple method, which I have personally experienced, that is, while watching TV or playing mobile phone every night, massage around the navel with one hand and press around the navel with the thumb until the whole body is hot. You'd better pinch it when it's okay. Eight years ago, I pinched it for more than three months, and my waist became particularly thin. Now I have two children, and the waist circumference is still 1 foot. Even if I gain a little weight occasionally, my waist is still there. It's okay now. Just pinch it. You can try it without time and effort. ...

Hello, everyone, this is ki Fitness. I'm KI.

The question I want to share with you today is: the fat on both sides of the waist is particularly ugly, how to reduce it the fastest?

Ki is also a person who tends to accumulate fat on both sides of the waist.

If you want to lose fat on both sides of your waist quickly, you need to start from two points: training and diet.

Talk about training first.

About training, aerobic is definitely indispensable. If you want to lose weight, aerobic is necessary.

You can choose the aerobic mode that suits you according to your own situation. Running, swimming, climbing stairs, cycling and HIIT are all possible.

For most people, ki suggests using an elliptical machine or a bicycle.

If you have aerobic time, it depends on your own time and training.

In addition to aerobic, strength training is also very important.

The focus is on the lateral abdominal training movements.

Russian twist:

First sit on the mat, lift your legs together, leave the mat, tighten your abdomen, cross your hands, or hold a heavy object, exhale and turn your body to one side to the maximum, and then turn to the opposite side. The trapezius muscles on both sides feel contracted, and the inspiratory recovery, or directly turn to the opposite side, and repeat the breathing rate for 2~4 seconds.

You can also keep your upper body still and your lower body rotating.

Transverse abdominal roll

There are many changes in lateral abdominal roll. The picture shows you lying on your back on the mat, with your shoulder blades slightly off the mat, keeping your abdomen tense, first touching your heel to one side and then turning to the other.

Lateral torsion of rope:

Adjust the pulley to an appropriate height, with one side of the body facing the frame, grasp the handle with both hands, tighten the abdomen, rotate the trunk to the lower part of the opposite side, and rotate your arms. Feel the lateral abdominal force and contraction.

Straight bar torsion:

With a barbell pole on his shoulder, he can carry a par, which is very capable. Beginners can choose a small pole, grab the barbell pole with both hands, or sit or stand. Whether standing or sitting, he should tighten his abdomen, straighten his back and adjust his posture. After that, the abdominal core will be tightened all the time, and the exhalation will rotate to one side to the maximum, and the inhalation will be restored, and then the same action will be done to the opposite side, and the training will be repeated, and the breathing frequency will be 2.

Lateral buckling of load-bearing body;

Load with one hand, which can be dumbbells, kettles or barbells. The legs are separated by hip breadth or slightly wider, the hip joint is neutral, the abdomen is closed, the waist and back are straight, exhale, and the body bends to the load-bearing side until the muscles on the lateral side of the contralateral abdomen feel stretched, then exhale again, and repeat the breathing rate for 2-4 seconds.

Hammer side roll:

This is about training.

Then there is diet.

If you want to lose fat, you must adjust your diet, not diet.

The general advice is to eat more meals, less meals and choose low-energy foods. Like brown rice.

Protein can choose low-fat meat such as chicken and fish.

Eat more vegetables at the same time.

Ki suggested changing the diet gradually.

First, gradually reduce unhealthy food, such as snacks and greasy food, and then gradually increase healthy diet. If you want to lose fat quickly, you can also choose carbon water recycling.

The above is about your KI fitness. "The fat on both sides of your waist is particularly ugly. How can you lose it the fastest? " The answer to this question, as one person said, is inevitably biased and is for reference only. I hope I can help you.

That depends on your perseverance. Many people often talk about losing weight, losing weight, and some even go to the gym to get a fitness card when they are excited, and write a weight loss plan and exercise plan every day. But it often lasts less than a week or a month, and then the amount of exercise is less and less day by day, of course, it cannot be reduced.

According to my own personal experience, I have never been to the gym to exercise, because I think it is too wasteful, so I insist on running every day. Occasionally, when I have no time, I really sit at home and do push-ups in the bathroom. Founder, you have to exercise 100 km a month to lose one or two pounds, and eating and sleeping normally haven't changed much. Of course, this is just my personal experience.

I just finished running a marathon this year. Before running, my daily exercise is at least 10 km plus 5 km per week until 30 km, and then I insist on running for a week. Because I came to work in March this year, I have to start running in early April, so time is a little tight. ) Then I went running. I thought I would never finish running, but I gritted my teeth and survived.

Exercise depends on your long-term persistence. As long as you run ten kilometers a day, you can lose all kinds of fat.

If you have fat on both sides of your waist, you won't look so good. So how do you reduce the fat on both sides?

① Shake the hula hoop

Shaking the hula hoop is a very effective way to slim your waist. Of course, it should be noted that aerobic exercise takes 30 minutes to start consuming fat, so don't just shake for a long time, it is ineffective.

② Exercise.

If you want to lose your waistline, you must first reduce the fat rate. Keep exercising for an hour every day. You can jog, play ball and swim. In short, persistence is effective.

③ Lumbar and abdominal training

Stand up straight and form a big character, then bend your right hand to touch your left foot with the strength of your waist, and get up and touch your right foot with your left hand. This is a group. Do 30 groups every day.

You can also refer to the following operations.

I still don't understand. I recommend a software -keep, which will make a personal exercise plan and teach you how to do it. Just learn to do as she does. It's simple.

I hope everyone can become a person with great figure and good health ~

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