How to lose fat quickly? It is a woman's nature to love beauty. I believe that no woman likes to have more fat on her body, so we need some small ways to lose fat. I collected and sorted out the information on how to lose fat quickly for everyone. Let's have a look.

How to quickly lose fat 1 1 and keep three meals?

Maintain three meals a day, reduce the intake of fat and carbohydrates, and increase the intake ratio of protein. Dinner can be ultra-low carbohydrate, try to choose coarse grains and bananas instead of carbohydrates, and eat less refined carbohydrates such as rice and noodles during fat reduction.

2. Aerobic exercise

Outdoor running will be limited by the environment, and it is also good to choose a treadmill. Letting go of your hands on the treadmill can improve the oxygen utilization rate by 8% and the heart rate by 5%. Of course, first of all, let go of the handrail under the premise of ensuring balance, and choose a treadmill with a certain slope to improve the weight loss effect. Use intermittent exercise on the treadmill, that is, you can exercise at high speed for a period of time, and then cycle at a lower speed.

3. Keep the frequency of exercise.

Everyone understands the truth, but it is not easy to do. Many people think that we can practice three days a week, but in fact, we need high-frequency exercise during fat loss. It is normal to practice from Friday to Saturday. We don't need to sweat and be exhausted every time, but we must keep the pattern of exercising five to six days a week.

This is because when we exercise, our heart rate will become faster, which will increase our fat burning rate, and we will consume a lot of energy during exercise, which also plays a role in reducing fat.

4, reasonable arrangement of sleep

After a long period of exercise, our bodies are already in a weak state when they recover. If you don't have a good rest at this time, your immunity will get lower and lower, and you will probably get sick. For fat reduction, if we don't have a good rest, our cortisol will be higher and higher, which is also very unfavorable for fat reduction.

The reasonable arrangement should be to keep 8 to 10 hours of sleep every day. Only by getting enough sleep can we lose more fat and keep a better figure.

5.spinning bike

At present, many gyms have spinning bikes, and the design of these bikes is very suitable for aerobic training. The general bicycle training room is too small, and many people are prone to indoor hypoxia in previous training, although the gym is to raise the ambient temperature and make athletes sweat a lot to improve the weight loss effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by cycling outdoors, it is recommended to choose a mountain bike (only there is a speed limit in the urban area and the environment is not very good).

How to quickly reduce fat 2 How to reduce abdominal fat

1, diet

There is nothing incredible about eating a belly fat diet. However, when you lose weight and control your diet, abdominal fat will be reduced first.

Foods rich in fiber can also help. Studies have shown that people who consume 10 g of soluble fiber every day have lower visceral fat content than those who have no other dietary changes. For example, two small apples, a cup of green peas and a half cup of lentils. Even if everything is the same as before, just switch to high-fiber bread. Over time, you may be able to maintain your ideal weight better.

2。 sleep

Moderate sleep also helps. In one study, people who slept for six to seven hours a night for more than five years had much less visceral fat than those who slept for five hours or less or more. Sleep may not be the only thing that matters, but it is a part of the whole.

Step 3 massage

This is one of the most commonly used abdominal weight loss methods. Using kneading action and massage cream is very beneficial to improve fat. Massage can increase skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of intestinal nutrients, promote blood circulation, and let excess water be excreted. Take the navel as the center, place a question mark on the abdomen, and massage along the question mark, the front right side and the left back side, 30-50 times each time and once a day.

Step 4 exercise

(1) The intention is that the center of gravity is at the waist, the body is slightly lower, the center of gravity is at the lower body, and the back is straight.

(2) Keep your hands straight, keep your legs still, bend to the right, and stretch your upper body to the left. After 5 to 10 seconds, you will return to the upright position. Repeat alternately on the left and right sides.

(3) Lie on your back, lift your feet, grab the bed with both hands, separate your legs, and try to turn your body back and forth or left and right. You can also lie prone, bend your feet, grab your ankles with both hands, raise your head and lift your feet and bend over.

5. Abdominal exercise

First of all, learn "abdominal breathing": when inhaling, the abdomen expands; When you exhale, your abdomen will tighten. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.

When walking and standing normally, you should reduce your abdomen with strength and tighten your lower abdominal muscles with abdominal breathing. On the first day or the second day, I won't get used to it, but I can always remind myself that I can lose weight when my stomach shrinks. In a few weeks, not only will the abdomen be flattened, but the walking posture will be more charming.