1, eat fruits and vegetables every day.

Abdominal distension is inseparable from the whole body to lose weight, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long 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 losing weight, you should eat less fat. Pay more attention to diet and lose weight. Eating less high-fat pork at ordinary times and choosing poultry and fish with high fat in protein will help you lose weight.

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, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath.

Method of exercising abdominal muscles

1, you must run, jogging with sprinting for more than 40 minutes every day.

2. If you have no conditions or don't want to go out, you can run for more than 45 minutes.

3, sit-ups, 3-5 groups a day, 30 in each group, remember not to just do sit-ups, otherwise the abdominal muscles are there, sebum can not go down to see the lines. Just two lines. Don't do too many sit-ups. Once your muscles are formed, you should increase your running time. Sammi Cheng runs for 2 hours every day, and many stars run every day!

4. When exercising abdominal muscles, you must cooperate with aerobic exercise, preferably swimming, followed by jogging. Too many sit-ups will split your abdominal muscles, so it depends on what you want most.

5. lemonade drinking lemonade can help us eliminate toxins in the body, including various internal organs and organs, purify and smooth the stomach, effectively reduce the body's oil and inhibit the accumulation of fat. Experts explain that drinking a glass of lemonade before or after meals can not only inhibit the accumulation of fat, but also make us full of vitality and strengthen metabolism. Potassium in lemons can also effectively drive away edema. Experts suggest that adding lemon water to abdominal muscle exercise can make the effect of shaping abdominal muscles faster.

push-up

There are still some rules to follow in the development of abdominal muscles, which are universally recognized as push-ups. And you don't need a lot of space and time to practice. Do 20 push-ups before going to bed every day. Because too many people are easy to get bored, it is recommended to bring an earphone and put some music in the back.

7. Pull-ups

Doing this action needs to be on the fitness equipment during the day. Many communities have these fitness equipment, uneven bars and so on. These are all very suitable for doing pull-ups. Let's just say that if we can keep a good number of pull-ups, that's really good news.

8.dumbbells

If you have dumbbells, then this is really great. Because it is really effective to practice abdominal muscles with dumbbells of appropriate weight at the same time. And having something in your hand will make the connection itself very interesting.

9. Long-distance running and sprint

It is true that running can make people beautiful. Running can also make your abdominal muscles beautiful, which is another reason In other words, we can take some time to run and exercise our abdominal muscles while breathing fresh air.

10. Basketball

Maybe you have seen the figure of many basketball players, yes, their abdominal muscles are like that. If you think running on the court will forget you are running, then you really should try this sport.

1 1. Exercise more: Generally, sports students are muscular, especially abdominal muscles, which are easier to exercise than ordinary people. The reason is that they have a lot of activities. Therefore, when exercising abdominal muscles, you can increase the consumption of body fat and lay the foundation for the special exercise of abdominal muscles.

12. Sit-ups and air steps: Specially exercise abdominal muscles, and continuous air steps with both feet off the ground can effectively exercise abdominal muscles.

13. Effective exercise of abdominal muscles: combination of sit-ups and aerobic exercise First of all, for people with more fat, you should not just rely on sit-ups, but need moderate aerobic exercise (running, skipping, swimming, etc. Ensure that the daily intake capacity is less than energy consumption, thus ensuring fat consumption, and then assist sit-ups. At this time, the effect of exercising abdominal muscles is the best, which requires gradual and continuous exercise.

14. fitness equipment: preparing some auxiliary fitness equipment in the community or at home can bring tips to keep exercising and improve the effect of sit-ups.

15. Among them, the pulley can increase the balance difficulty and exercise effect when exercising abdominal muscles, so that people can actively exercise without feeling too boring.

These methods are quite effective, as long as you persist, you will certainly be able to do it.