1, exercise is essential.

Do more aerobic exercise. Swimming, jogging and brisk walking are effective in reducing visceral fat. According to the survey, fast walking can increase the hormone content of body fat and consume 47% more visceral fat than slow walking. There is no hard and fast standard for each exercise time. Fat is already consuming metabolism from the moment you move.

2. Eating is necessary

Eating here is not everything, but proper intake of some substances that can reduce visceral fat. Such as dietary fiber. Dietary fiber has the function of water absorption, and its volume increases after water absorption, thus producing satiety and reducing energy intake. The intake of heat energy is reduced, and the digestion and absorption of nutrients in the intestine are also reduced, which ultimately makes body fat consumption play a role in losing weight.

3. Abdominal breathing is very important.

Abdominal breathing can not only give full play to the function of heart and lung cells, increase vital capacity and enhance heart function, but also be of great significance to eliminate abdominal fat, eliminate abdominal waste, improve abdominal blood circulation and promote the life activities of abdominal and pelvic organs.

Practice method

1) Take a supine or comfortable meditation sitting position or supine, and relax the whole body.

2) Observe the natural breathing for a period of time.

3) Put your right hand on your navel and your left hand on your chest.

4) When inhaling, expand the abdomen outward to the maximum extent and keep the chest still.

5) When exhaling, try to contract your abdomen inward and keep your chest still.

6) Cycle back and forth to keep the rhythm of each breath consistent. Carefully experience the fall of the abdomen together.

Step 4 eat more cellulose

If you want to lose weight, you can't lack dietary fiber. It can make excretion smooth, absorb harmful substances and cholesterol, and excrete free radicals. Foods containing dietary fiber include oats, mung beans, tomatoes, grapefruit and so on. From the current indicators, please pay more attention to them! Because they are good helpers to help your internal organs lose weight. Soluble dietary fiber is more helpful to excrete visceral fat, such as auricularia auricula.

5. Eat less carbohydrates

Foods containing carbohydrates are staple foods, such as rice and bread. Excessive intake of these foods will lead to excessive glucose metabolism and accumulation of visceral fat in abdominal cavity. Of course, you can't stop eating, because when the carbohydrate intake is zero, your brain will go blank and you can't really concentrate.

For women, the daily intake of carbohydrates should not exceed 200 grams, and the ratio of three meals is 5: 3: 2, which is more conducive to digestion and metabolism.

6. Walk for 25 minutes every day.

American sports experts found that fast walking can increase the hormone content of body fat and consume 47% more visceral fat than slow walking. However, the pace of walking is very important. Only by enjoying exercise with normal ability and comfort can the body fully absorb the atmosphere and fully burn visceral fat. In addition, the most suitable exercise time is 25 minutes a day.

Extended data

Matters needing attention

1, diet needs moderate control.

In the week-long citrus weight-loss plan, you can drink green tea besides boiled water, but you can't touch all drinks containing sugar or carbonated water. In addition, try not to add salt, spices and sugar to your meals.

2. The implementation time should not be too long.

Eating citrus for a week to lose weight requires moderate diet, which is a bit like semi-fasting to lose weight. The same can't be done all the time. The cycle is one week, and the first six days are carried out according to the above menu, and then 1 day is resumed. In addition, after this period of time, you need to do it again at least 3-4 months to avoid excessive abuse of this kind of weight loss method and harm to your body.

3. eat with white tendons.

Pectin in citrus can inhibit the absorption of sugar. Pectin is stored in white gluten, and vitamin P in white gluten helps you strengthen blood vessels and improve immunity. Don't worry about resistance decline during weight loss. Therefore, when eating citrus, you don't need to peel it too clean. Use the slimming ingredients in white gluten.

You can't eat too much no matter how thin you are.

Citrus, which is beneficial to weight loss, beauty and health, feels sweeter and more watery in winter, because the concentration of sugar is higher in this rich season, so it is delicious. That's why we can't eat too much. Just eat 2-3 meals a day according to the above menu. If it is unplanned time, with the general diet, eating 1-2 meals a day is enough!

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