Method 1: How to eat breakfast is very important:
Breakfast should include protein and high-fiber food.
PS: protein and high-fiber foods take longer than refined sugar and complex carbohydrates, which will make you feel full all morning.
-Avoid sugary grains.
PS: For example, wafer cakes, pancakes, French toast, breakfast cakes and instant oatmeal.
Method 2: Relax yourself and relieve stress.
Studies have shown that the secretion of cortisol (a hormone produced by the body during stress) is related to the increase of abdominal fat.
Here are some strategies to relieve daily stress:
-Adequate sleep: Most adults need at least 7 hours of sleep every day, which is normal every night.
-Set aside time for relaxation: Even if the lunch break is only 15 minutes, try to find time to simply close your eyes, take a deep breath and forget your troubles.
-Drive stress out of the sleeping area: If you can avoid it, don't work in the bedroom or add any stress. Tell yourself this place is a place to rest and relax.
Method 3: Take 10,000 steps every day to lose the fat on your stomach.
Studies show that a group of men were asked to reduce the number of steps per day from about 10000 to below 1500 (without changing their diet), and their internal organs (abdominal fat) increased by 7% only two weeks later.
Therefore, Bian Xiao suggests that you increase the number of steps every day: take the stairs instead of taking the elevator, and walk instead of driving; Stand up and walk 30 steps every 30 minutes; If your job requires sitting for a long time, consider a treadmill desk.
Method 4: Flour and rice are transformed into coarse grains.
In scientific research, people who eat coarse grains lose more abdominal fat than people who eat the same diet but eat flour and rice.
-Melt fat and grain. A diet rich in coarse grains changes the reaction between glucose and insulin in your body, thus accelerating the melting point of fat, visceral fat and deep fat, and burning your subcutaneous fat more easily.
-Try to avoid "white" grains. For example, buy brown wheat bread instead of processed white bread; Wild brown rice replaces white rice.
Method 5: 8 glasses of water a day
Studies have shown that drinking water all day can lead to more active metabolism, regardless of dieting or not. Besides, drinking plenty of water will help your body to wash away wastes and toxins and improve your overall health.
-Supplement at least 1500ML of water every day, with about 8 cups per day.
PS 1: Don't drink too much, be careful of water poisoning.
PS2: Take a bottle of water so that you can drink it when you are thirsty.
Method 6: Exercise consumes fat.
"Go" has a small belly.
Studies have shown that interval training, or alternating short-term energy during short breaks, can improve muscles, enhance endurance and lose weight faster than traditional exercise.
-Try to sprint. Walk fast for 20 seconds, then walk slowly until you breathe smoothly. Repeat 10 minutes.
-Let's go. Get up, walk at home for 5 minutes, and incorporate some exercise into your daily work. Keep a brisk pace or try taking the stairs.
Escape from the predicament of sit-ups
Doing sit-ups will build strong muscles, but you may not see them in the remaining abdominal fat. In fact, doing sit-ups may actually make your stomach look bigger because you build thicker muscles.
Method 7: Make an arch bridge.
Action: a prone, back straight, forearm and toe support, neck and back in a straight line. B. Lift your hips up so that your body is inverted V-shaped and your head is between your arms. Keep your posture relaxed. Slowly return to action A and repeat 5 ~ 10 times.
-Do squats
Action: spread your feet apart, stretch your arms on your chest, squat, swing your hips back, and do 15 to 20 squats.
-Stretch the sides of the waist
Action: Stand, inhale, tuck in, straighten your left leg backward, straighten your hands forward, lean forward, look straight ahead, keep your body parallel to the ground, and fly for a few seconds. Switch legs and repeat many times. This article is transferred from: Jiao Yuan Beauty. ※
Method 8: Do aerobic exercise.
Aerobic exercise makes your heart pump blood and burn calories quickly, which will help you lose body fat, including your stomach. You can't "ignite" belly fat, but it is usually the first thing you burn when you exercise, regardless of your body shape or body shape.
-Overtime limit: Try to increase the usual exercise intensity and improve cardiovascular endurance.
-Don't do too much exercise: for the first time, aim at exercise, three days a week, and get ready first. If you force yourself to work hard every day and don't give your body enough time to recover and practice muscles, it may lead to personal injury.
-Increase resistance training
The research published in the International Journal of Sports Nutrition and Sports Metabolism in 2006 shows that resistance training combined with cardiovascular (aerobic) exercise is a more effective cardiovascular function training. You can do resistance training and freedom, fitness equipment, or anti-blocking when you get rid of abdominal fat.
Method 9: Diet to reduce fat.
Reduce heat consumption
You won't lose belly fat unless you limit your calorie intake.
Remember these points:
-Max, two pounds a week
It is unhealthy to go on a diet to lose weight at an extremely fast speed, and it will lead to a "crash" diet. The crash diet can not only burn fat, but also quickly return to the original weight and even gain weight! Besides, collision dieters often feel weak and dizzy.
-Keep a food diary
Most people tend to underestimate how much they eat every day. Write down everything you spend in a week and honestly evaluate your eating habits. Look at the online calorie calculator and find out how many calories your body consumes in a day. Then choose the food that can reduce the burden from there and quit!
Method 10: Eat more beneficial fat.
Studies have shown that foods with a high proportion of unsaturated fat (such as avocados, nuts, seeds, soybeans and chocolate) can prevent abdominal fat accumulation. Trans fats (margarine, biscuits, biscuits or any partially hydrogenated oil) will cause more fat to deposit in the abdomen, so avoid these foods.
Add more fiber to the diet.
As we all know, fruits and vegetables are rich in dietary fiber, which helps the digestive system to work and promote the metabolic function of the body, and the relative fat and calorie content are very low!