1. Exercise is essential, and do more aerobic exercise. Swimming, jogging and brisk walking have significant effects on reducing visceral fat. According to the survey, fast walking can increase the hormone content of body fat and consume 47% more visceral fat than slow walking. It takes at least 45 minutes for each exercise. 2. Eating is essential. Eating here is not everything, but proper intake of some substances that can reduce visceral fat. Such as dietary fiber. Dietary fiber has the function of water absorption, and its volume increases after water absorption, thus producing satiety and reducing energy intake. The intake of heat energy is reduced, and the digestion and absorption of nutrients in the intestine are also reduced, which ultimately makes body fat consumption play a role in losing weight. 3. Abdominal breathing is very important. Abdominal breathing can not only give full play to the function of heart and lung cells, increase vital capacity and enhance heart function, but also be of great significance to eliminate abdominal fat, abdominal waste, improve abdominal blood circulation and promote the life activities of abdominal and pelvic organs. Exercise method: (1) Take supine position or comfortable meditation sitting position or supine position to relax the whole body. (2) Observe the natural breathing for a period of time. (3) Put your right hand on your navel and your left hand on your chest. (4) When inhaling, expand the abdomen outward to the maximum extent and keep the chest still. (5) When exhaling, contract the abdomen inward to the maximum extent and keep the chest still. (6) Cycle back and forth to keep the rhythm of each breath consistent. Carefully experience the fall of the abdomen together. 4, eat more cellulose, if you want to lose weight successfully, you can't lack food fiber. It can make excretion smooth, absorb harmful substances and cholesterol, and excrete free radicals. Foods containing dietary fiber include oats, mung beans, tomatoes, grapefruit and so on. Please pay more attention to them from now on! Because they are good helpers to help internal organs lose weight. Soluble dietary fiber is more conducive to the excretion of visceral fat, such as auricularia auricula. 5, eat less carbohydrates, foods containing carbohydrates are staple foods, such as rice, bread and so on. Excessive intake of these foods will lead to excessive glucose metabolism and accumulation of visceral fat in abdominal cavity. Of course, you can't stop eating, because when the carbohydrate intake is zero, your brain will go blank and you can't really concentrate. For women, the daily carbohydrate intake should not exceed100g, and the ratio of three meals is 5: 3: 2, which is the golden ratio that is more conducive to digestion and metabolism. 6. Walking fast for 25 minutes every day, American sports experts found that walking fast can increase the hormone content of body fat and consume 47% more visceral fat than walking slowly. However, the pace of walking is very important. Only by enjoying exercise with normal ability and comfort can the body fully absorb the atmosphere and fully burn visceral fat. In addition, the most suitable exercise time is 25 minutes a day. 7. "Spoon massage" to remove visceral fat. In Japan, spoon massage is very popular, that is, pressing the skin with a small spoon can achieve good health care effect. First, apply grapefruit essential oil evenly on the abdomen, which can promote the metabolism of the body well, and then press it from the outside to the inside from the navel with a spoon, and it is best to feel the pressure on the abdomen. The spoon can not only transfer essential oil molecules into the skin to participate in body metabolism, but also increase the temperature of abdominal cavity from the outside to the inside and improve the ability to burn fat.