How to reduce the fat in the belly is good. Many people regard thinness as beauty, but now the number of obese people is gradually expanding. It is essential to exercise every day if you want to get in good shape. Small belly is also one of the parts of the body that are prone to obesity. Let's take a look at how to reduce belly fat.

How to reduce the fat in the belly? 1 1, control calorie intake.

In order to lose weight, we need a healthy diet and reduce calorie intake. You just need to quit the habit of snacks, drinks, gluttony, dependence on high-sugar and fried foods, and regularly eat three meals, so you can effectively control your calorie intake.

We should empty the snacks in the office and at home, don't order takeout with colleagues, don't eat midnight snack, and eat an apple when we are hungry for three meals.

2. Eat more foods that are rich in fiber and help to scrape off fat.

Choosing the right ingredients for three meals and eating more foods that help to scrape fat and reduce stomach can accelerate weight loss and reduce stomach quickly. Vegetable recommendation: celery, wax gourd, bitter gourd, broccoli, cabbage, tomato, cucumber, carbohydrate staple food recommendation: coix seed, red bean, sweet potato, boiled potato, brown rice, etc.

3. Sit 1 hour activity 10 minute.

Sedentary is a major culprit that harms health, which will inhibit the circulation of lower limbs, lead to joint sclerosis and accelerate the formation of belly. Strive for activities, such as sedentary 1 hour 10 minutes, don't sit after meals, you can stand more, stand on tiptoe, take a walk, promote gastrointestinal digestion, and do more abdominal breathing, which can tighten your stomach.

Step 4 drink plenty of water

Drinking plenty of water can promote detoxification, replenish water to cells, promote metabolism and accelerate the metabolic cycle. Drinking water before meals can also improve satiety and reduce the chance of overeating, which is a good way to reduce stomach. You can get a glass of water before meals, and drink 8 glasses of water every day after meals 1 hour.

5. Jog for half an hour every day

Anaerobic exercise can't reduce the stomach, only aerobic exercise. Therefore, belly rolling can't help you lose weight, jogging can.

Jogging is a systemic aerobic exercise, which is very effective in reducing subcutaneous fat and visceral fat. Jogging 1 hour can consume 600 calories. When the body fat rate drops, your stomach will get smaller.

After jogging for 3 months, your lower abdomen will flatten, visceral fat will basically return to the standard level, and your waistline will reappear.

How to reduce the fat in the belly? Two sit-ups.

I used to have a lot of meat on my stomach. Later, I insisted on doing 30 sit-ups before going to bed every night. Anyway, my only son is still relatively flat now, and the effect of sit-ups is really good. However, everyone should pay attention to that if a person does sit-ups at home, it is recommended to press his feet with heavy objects, so that your push-ups are more standard and the effect of reducing stomach is better.

hula hoop

Turning the hula hoop is simply an artifact to reduce your stomach. As long as you insist on turning the hula hoop while watching TV every night for at least half an hour, usually about half a month, you can see certain effects. Of course, the premise is that you can't overeat.

Three hours before bed

Don't eat three hours before going to bed, don't eat, don't eat, and say the important things three times. Because if you eat before going to bed, it is particularly easy to accumulate fat, and your body will have a greater burden because of food consumption. Generally, weight gain will accumulate on the stomach first. If you don't want to get bigger and bigger, don't be greedy three hours before going to bed.

Don't sit for a long time

In addition, many friends probably have bigger stomachs and thinner legs because of work and other reasons, that is, their stomachs are bigger. This is because they have been sitting for too long and have accumulated fat in their stomachs. In order to avoid getting more and more fat in the belly, friends should try to reduce the sitting time.

prescribe a diet

If you have dinner at night, I suggest you use salad instead, or eat some corn. Of course, you can also choose to eat apples. Apples are good food in thin belly. If coarse grains or vegetables are used instead of dinner, it can play a very good role in reducing stomach.

suggestion

It's easy to grow a belly, but difficult to lose weight. Generally speaking, you will gain weight. The first place where fat accumulates is your stomach, then your legs and your face. If your face is obviously getting fat, you may even have a little too much meat on your stomach. I suggest you pay attention to your diet, don't overeat, try not to sit for a long time if possible, and do more exercise. In fact, spinning or yoga in the gym is particularly good for reducing stomach. You can try.

How to reduce the fat in the belly? How to reduce the fat on the stomach?

1, eat fruits and vegetables every day.

If you want to have a tummy tuck, you can't lose weight without your whole body. Therefore, we must reasonably control the total calorie intake at ordinary times. Besides, we should eat more fruits and vegetables, because this will not only make us feel full, but also help us reduce our desire to eat desserts. In addition, eating more foods rich in cellulose can effectively treat constipation, because constipation is one of the killers of small belly.

2. Drink more water and less carbonated drinks.

Drinking a cup of boiled water, light honey water or water containing cellulose when getting up can promote gastrointestinal peristalsis, excrete garbage and metabolites in the body, and reduce the chance of small belly.

Normal people consume an average of 2000-2500ml of water every day, so they should replenish water to their bodies in time. But don't drink too much water continuously in a short period of time, otherwise the blood will be diluted by osmosis, resulting in a decrease in the concentration of oxygen and nutrients in the blood. In addition, try to drink less carbonated drinks and drinks with high sugar content.

Step 3 stay away from alcohol

Whether it is beer, cocktails, white wine or other forms of alcoholic beverages, it may be the chief culprit of abdominal fat. Although wine contains no fat, it is high in calories. A cup of 200ml alcoholic beverage contains 100 kcal. In addition, alcohol will increase the body's cortisol level, which will store more fat in the abdomen.

Step 4 eat less fat

If you are worried about your obesity, then you should eat less fat. Pay more attention to your daily diet. Usually, you should eat less pork with high fat, and you can choose poultry and fish with high fat in protein, which is good for slimming.

5. Sit-ups

In order to reduce abdominal fat, it is a good method to practice sit-ups every day. But pay attention to control the rhythm, avoid doing it too many times at first, and slowly increase the number of times, otherwise it will lead to muscle aches. At the same time, it should be noted that the part that controls strength is the waist, not the legs or arms.

6. Sit up straight.

The correct sitting posture, abdomen and chest can reduce the fat accumulated in the abdomen. Therefore, always remind yourself to hold your chest and abdomen, even if you can't keep it all the time, just think about it and do it, which may make you lose 2 pounds or more fat from your stomach.

7. Massage the abdomen

The best way to lose weight quickly is to do circular massage clockwise or counterclockwise after abdominal exercise to promote fat metabolism. Do it once in the morning and once in the evening, just after getting up in the morning and before going to bed at night. Stick to it for a month, and it will definitely have a significant effect.

8, 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.

Before each bath, you can take a cup of coarse salt and add a little hot water to make a paste, and then apply it to your abdomen. After about 10 minutes, wash the coarse salt with hot water, or massage for a few minutes and then wash it clean, and then you can start taking a bath.

Simple method to reduce abdominal fat

1, running for 3 minutes+sit-ups (mainly to exercise abdominal muscles) 1 min.

2. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.

3, running for 3 minutes+push-ups (mainly exercise chest muscles) 1 minute.

4. Run for 3 minutes+supine leg lifts (mainly to exercise abdominal muscles) 1 minute.

5. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.

6, running for 3 minutes+flat support (mainly exercise abdominal muscles) 1 minute.

7. Run for 3 minutes+pedal reverse flexion and extension (mainly exercise triceps brachii) 1 minute.

8. Run for 3 minutes+sit with your legs closed (mainly for abdominal muscles) 1 minute.

9, running for 3 minutes+supine knees and hips (mainly exercise lower back muscles) 1 minute.

10, running for 3 minutes+supine knees and legs (mainly to exercise abdominal muscles) 1 min.

The above 10 set of exercises is the simplest exercise. Practitioners don't need to go to professional fitness, just do it at home or in the community, which can be said to be simple and convenient.

However, when doing the training method of alternating aerobic exercise and anaerobic exercise mentioned above, we need to pay strict attention to the following points:

1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.

2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.

3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.

4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.

skill

The method of reducing fat on the stomach has been told to everyone. The following is about good eating habits. This is also very simple and not suitable for some people. You can't eat this and that when you lose fat on your stomach.

You just need to remember to control the amount of food you eat at dinner, use half of the food, mainly vegetables and fruits, eat some meat properly, and strictly control the intake of starchy food. For example, if you eat two bowls of rice for dinner, it is recommended to eat one or half bowls of rice during the period of reducing fat, and eat more vegetables and fruits for others. Breakfast and lunch can be eaten normally.