Sitting in the office for a long time is easy to get fat, especially in the stomach. Thin belly does a lot of exercise, and he doesn't have to go to the gym because of his fat waist and abdomen. In fact, many simple tricks can be done, and it only takes a little time. Let's take a look at the methods of reducing fat in the waist and abdomen.

Waist and abdomen fat reduction method 1 First of all, aerobic exercise must be done.

Running is a relatively simple and rude exercise, and the effect of reducing fat is also good. As long as you are willing to persist, you will lose weight and see changes in two or three months.

The running time can be controlled within 60 minutes, neither too long nor too short. Because too long time is easy to lose muscle, too short time can not achieve the effect of burning fat.

And if the body has been able to adapt to a certain training intensity at this time, then the effect of HIIT (high-intensity interval exercise) on reducing fat will be more obvious.

Second, anaerobic strength training should also be done.

On the one hand, the way to reduce fat comes from exercise consumption, on the other hand, we should also improve our own muscle content, because the higher the muscle content, the stronger the ability to burn fat, and doing the same training consumes more energy than the average person, which can be described as killing two birds with one stone.

Therefore, anaerobic training should also be carried out alternately, and aerobic training should not be done blindly, otherwise the fat-reducing effect will be slow and boring, and it will be easily interrupted.

Secondly, the training of local shaping can not be let go. Training the waist and abdomen can make the muscles of the waist and abdomen tighter and look more beautiful visually.

Here are five exercises to exercise the waist and abdomen muscles. Although the fat consumption of the waist is not too big, it can exercise the muscles of the waist and abdomen well, and with other training, it can eliminate fat faster.

Belly rolling,

Bend your knees and jump forward,

Lie on your back and touch your heels alternately.

Air circulation,

Russia is distorted,

Third, control diet and develop good living habits.

We must learn to exercise restraint in our daily diet, because with the growth of age, people's metabolic ability will continue to decline. Eating the same food may not make you fat before, but in the long run, it may lead to the rapid growth of fat in your body.

Try to follow the habit of less oil, less salt and less sugar in diet, which can keep the ecological environment in the body in a good state.

In addition, going to bed early and getting up early is also a habit that everyone should learn to develop. Although it seems difficult at present, once you get into the habit, you will feel better and better.

The second way to reduce waist and abdomen fat-diet-eat more refined carbohydrates.

Carbohydrates (rice, pasta, noodles) have a very high sugar content. If these refined carbohydrates are the staple food for three meals a day, plus the sugar contained in other drinks and snacks, it will inevitably lead to an increase in blood sugar. Elevated blood sugar will increase insulin, sugar that muscles can't absorb (converted into glycogen) will be converted into fat by insulin for storage, and elevated insulin will also protect existing fat from being mobilized.

Rest-stress, cell phone, staying up late

Stress at work, the habit of playing mobile phone often, or staying up late often will reduce insulin sensitivity, and stress hormones themselves will also promote the deposition of fat around the navel.

Exercise-sedentary and inactive.

Generally, there is a lot of fat in the waist, which appears in people who are seriously lacking in exercise. Sitting more and moving less at ordinary times will definitely not consume the body's fat and sugar.

How to solve waist fat?

If you want to lose waist fat, you must first solve the problem of fat accumulation.

First of all, take reasonable exercise.

Sedentary, less exercise, is a major drawback of modern people. If you want to lose body fat quickly, you should exercise more and metabolize body fat as soon as possible. In addition, sports will release the pressure in life and work and make your state better. Aerobic and anaerobic exercise three times a week is the best way to solve waist fat and fat.

Second, five prescriptions and twelve foods therapy.

The concept of five prescriptions originated from Chinese medicine in China in the Middle Ages. From the perspective of traditional Chinese medicine, the five prescriptions can also be called the five elements, which correspond to the five internal organs of the human body, namely, heart, liver, spleen, lung and kidney. Chinese medicine believes that to change a person's figure, we need to start from five aspects, that is, the five internal organs, with a cycle of twelve days, because the average metabolic cycle of the human body is about twelve days, and only when it reaches the metabolic cycle can it have obvious effects. Therefore, five-prescription food supplement is the most effective way to lose weight.

Third, diet.

It is necessary to control the intake of carbohydrates, especially foods with high sugar content such as rice, noodles and potatoes, eat more coarse grains and refuse sugary drinks and alcohol. In addition, eat as many low-calorie vegetables as possible to reduce calorie intake.

The method of reducing waist and abdomen fat 3 1, sit-ups. This is a very simple action. The key is to insist that sit-ups can be done anywhere, at least 30 times a day, and it is recommended to do them before going to bed. Sit-ups are not recommended if you are too full. As long as you insist on sit-ups, you will soon lose the fat in your abdomen, make your abdomen firm and show your waist.

2. Swimming. This has always been a kind of exercise that people like, and exercise is also the best choice to lose weight and shape. We can see that friends who like swimming are in good shape, because swimming is a whole-body exercise, and at the same time, the abdomen and waist should be forced. At the same time, because it is in the water, it will play a role in shaping the body. Therefore, friends who can swim will go swimming if they want to lose weight.

3. ride a bike. This is a good way to reduce abdomen. Because the legs need constant exercise, at the same time, the abdomen will be constantly pulled to promote the burning of fat. So obese friends who often drive can often go cycling. If they don't like cycling on the road, they can also go to the gym to ride a bike. The key is to persist.

4. Yoga. This is the most suitable exercise for women to lose weight. Because yoga is a kind of exercise that combines rigidity with softness, it can exercise the flexibility of the body and shape the figure of women. Many movements of yoga have some waist and abdomen movements. As long as you can keep doing these yoga moves, you can achieve the goal of losing weight.

5. Hula hoop. This used to be a popular sport. Although the fever is gone now, it is still a good way to lose weight, because you want to turn the hula hoop completely by the muscles of your waist and abdomen. As long as you insist on making hula hoops every day, you will definitely lose weight as soon as possible.

6, fitness ball exercise. This is also a very effective way to reduce abdominal fat. The specific method is to lie on the fitness ball, cross your hands on your chest, then lift your upper body hard and then lay it flat, so do it repeatedly.