1. Adjust diet:
A. Increase protein intake: protein helps to increase satiety and reduce hunger, thus reducing calorie intake.
B reduce sugar intake: avoid high-sugar drinks, sweets and desserts and reduce calorie intake.
C. increase fiber intake: eating high-fiber foods, such as vegetables, fruits and whole grains, helps digestion and reduces abdominal fat accumulation.
D. control food intake: avoid overeating and keep an appropriate amount for each meal, which will help control calorie intake.
E. Drink plenty of water: drinking water can help digestion, increase satiety and reduce appetite.
2. Do aerobic exercise:
A. Running: Running is an effective aerobic exercise, which can help burn body fat, including belly fat.
B. Swimming: Swimming is a kind of whole-body exercise, which can exercise the muscles of the whole body, improve the metabolic rate and help to reduce stomach.
C. cycling: cycling can exercise the muscles of thighs and buttocks and help shape the lines of the abdomen.
D.HIIT (high-intensity interval training): alternating high-intensity exercise and low-intensity exercise for a short time can improve metabolic rate and help reduce stomach.
3. Conduct core training:
A. sit-ups: sit-ups are a kind of exercise aimed at abdominal muscles, which can help shape abdominal lines.
B. Push-ups: Push-ups can exercise the muscles of the chest, shoulders and arms, as well as abdominal muscles.
C. flat support: flat support is a whole-body exercise, which mainly exercises the abdominal core muscles.
D. Russian waist twisting: Russian waist twisting is a kind of exercise to exercise abdominal oblique muscles, which can help shape abdominal lines.
4. Maintain good living habits:
A. ensure adequate sleep: lack of sleep may lead to weight gain and abdominal fat accumulation.
B. Reduce stress: Long-term stress may lead to an increase in cortisol levels, which may lead to abdominal fat accumulation. Try meditation, yoga and other relaxing activities.
Please note that it takes time and perseverance to lose weight quickly. Before starting any exercise program, please consult a professional to ensure that your exercise method and diet plan are suitable for your physical condition.