1, how to thin belly quickly?
1. Choose whole grains.
If you want to get rid of stubborn fat in your stomach, you must not ignore the power of whole wheat food. A university once recruited 50 fat people and conducted a weight-loss experiment for 12 weeks. They were given a weight-loss meal, usually a whole-wheat diet, and the other half ate a processed diet instead of a whole-wheat diet. It was found that the weight loss rate of fat people was similar, but the waist circumference of the group eating whole wheat diet was twice that of the other group.
Eat orange fruits and vegetables.
Besides cellulose, orange fruits and vegetables 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.
Drink more yogurt.
According to a recent study published in the journal of obesity, people who mainly absorb calcium from yogurt have a flatter abdomen. Most yogurts contain some fungi, which can promote the health of the digestive system, reduce abdominal distension and constipation, make your lower abdomen look flatter, and also have the effect of losing weight, so it is the most effective food for abdominal weight loss.
Best consumption: 65438+ 0-3 cups of low-fat or skim yogurt every day. Choose yogurt without sugar, and add some cut fruit on it to add flavor.
Get up early and drink a glass of honey water.
Detoxification is always bad at ordinary times. After drinking a cup of honey water early this morning, I habitually defecated and tried to discharge my stool. If not, it doesn't matter. I cultivate my good habit of defecation at fixed points. Getting up early to defecate is not affected by work and will not cause constipation in adults.
It is easy to develop the good habit of defecation on time, maintain good metabolism and avoid abdominal obesity caused by defecation. Increase the intake of excellent "intestinal scavenger"-black fungus in the diet. Experts especially recommend a little secret recipe, drink a glass of water before going to the toilet every time.
Step 5 eat less meat
If you want to lose weight, you must first change your usual diet structure and try to ensure the principle of eating less meat and more vegetables and vegetarianism. Especially the daily diet should be reasonable. Eat three meals on time and have breakfast. Eat more coarse grains. It doesn't matter if you eat more Chinese food. The most important thing is to eat dinner until seven points are full. Eat less indigestible meat or eggs. Dinner should be mainly vegetables and fruits.
2. The most effective exercise to lose weight
1, all kinds of aerobics
When patients want to lose weight, they can do some aerobic exercise, but this method varies from person to person, and people with poor physical condition are not suitable. I don't advocate beginners or friends with poor health to do aerobics to lose weight. It's too simple to meet the heart rate requirement. More complicated ones require higher physical strength, flexibility and flexibility, which most people simply can't do. If the action is not in place, it will have no effect and it will easily cause injury. Although there are all kinds of attractive calisthenics, I suggest that friends who have no physique should not use calisthenics as a way to lose weight.
2. Cycling
Cycling is a very effective way to lose weight. When patients want to lose weight, they can circulate properly and the effect is better. 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 slimming effect. But I am in favor of giving up healthy practices while losing weight. If you want to lose weight by riding outdoors, it is recommended to use a mountain bike (only there is a speed limit in the urban area and the environment is not very good).
3. Running (fast walking)
Running is our common way to lose weight. Whether we run outdoors or on the treadmill, we can achieve certain results. 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 slimming 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.
Step 4 jump rope
Skipping rope is easy to learn and the equipment is simple. You can exercise in a small open space. It is a very good aerobic exercise, which can be said to be inexpensive. Jumping rope can improve heart rate and breathing rate in a few minutes and lose weight in a short time. Professional boxers usually take skipping rope as the main content of aerobic fat reduction before the game, and can also exercise the coordination and sensitivity of the whole body.
In short, what is the fastest and most effective slimming exercise mentioned above? We should have a correct understanding of these, and experts should remind you that there are many ways to lose weight. When people choose to lose weight, they must choose scientific and effective methods to lose weight, and must not blindly choose some undesirable methods.