You can also get rid of the fat accumulation at the waist. Four major causes of abdominal fat accumulation: 1, poor posture: many people have insufficient abdominal muscle strength. When sitting, people who are used to squatting on the back of the chair and unconsciously vacating their backs, or who are used to hunching when walking, will unconsciously lean forward and report to the lower abdomen.
2, sedentary life: do not love sports, the most common common problem of sedentary on weekdays; Sit and watch TV after a full meal, or surf the Internet while eating snacks. After eating food, you continue to sit still, and sugar is converted into fat, which is accumulated in the abdomen.
3, life pressure: In the face of work pressure, many people will relieve the pressure in their hearts by overeating, or often overeating, eating too much, unconsciously ingesting too many calories and unnecessary food, which is easy to cause gastrointestinal protrusion.
4. Poor defecation: Many women suffer from constipation. Once constipation occurs for a long time, human excrement will accumulate in the intestine. The surface of the intestine is like a filter. After the filter hole is blocked, it will form chronic abdominal distension.
Experts recommend four kinds of abdominal diet: oranges, fruits and vegetables.
In addition to cellulose, they can also prolong satiety, and their rich vitamin C and β -carotene can also avoid abdominal fat accumulation.
Carrots, pumpkins and peaches can provide a lot of β-carotene, while oranges, cherries and kiwis all have outstanding vitamin C content.
Abdominal diet 2: eat more selenium
Selenium can not only resist cancer, but also reduce the incidence of abdominal obesity. Many foods contain selenium, but it is difficult to know whether it reaches the recommended amount of 55 micrograms per day. So get into the habit of taking supplements or eating different foods.
Abdominal weight loss recipe 3: eat more fish and eggs
The survey results show that eating more high-quality protein such as fish and eggs can make you feel full, increase energy and help you lose weight, especially for people over 40 years old.
Abdominal weight loss recipe 4: eat the right fat
Studies have shown that eating more olive oil, fish, linseed oil, walnut oil and tofu is easier to stay slim. The omega-6 fatty acids contained in corn oil and barbecue food can cause the accumulation of abdominal fat. Trans fatty acids can also increase abdominal fat, so try not to eat them.
The fitness action of losing weight at home is lying on your back.
Action process: lie on your back, put your hands behind your neck, bend your legs, and then push out one leg alternately. Push out your legs at a certain distance from the ground, but not too high. Don't touch the ground with your feet, and then the other side. One elbow should be as close as possible to the knee joint when the other leg flexes. Control with lateral abdominal muscles. Kick each leg 15 times, ***3 groups.
Key points: Keep normal breathing and maintain a certain uniform speed during exercise. Stable speed and rhythm can bring better results.
Supine straight leg dangling cross
Action process: lie on your back, put your hands on your sides, straighten your legs and toes; The left foot is raised to 45 degrees with the ground, and the waist and abdomen actively contract to control the left leg to recover slowly, while the right leg is raised and the legs are suspended and crossed.
Key points: keep a fast breathing rate, keep your legs suspended all the time, and the range of activities is between the ground and the angle of 45 degrees. Do this every time until you can't control your legs hanging.
Bend over and twist your back in place
Action process: the legs are separated, and the distance between the feet is shoulder width. Inhale and raise your arms horizontally, then exhale, while placing your left hand on your right ankle. Eyes looking at the fingertips of the right hand stretching upward. Inhale again, straighten your upper body, then bend to the other ankle and exhale in the same way. Do it left and right alternately for more than 3 times.
Key points: Try to keep the abdomen close to the thigh, keep breathing smoothly, and twist the waist left and right to make the abdomen and waist slimmer.
Article source: weight loss methods, weight loss common sense, and love of beauty. com。