1, eat fruits and vegetables every day.
Abdominal distension is inseparable from the whole body to lose weight, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long belly.
2. Drink more water and less carbonated drinks.
Drinking a cup of boiled water, light honey water or water containing cellulose when getting up can promote gastrointestinal peristalsis, excrete garbage and metabolites in the body, and reduce the chance of small belly.
Normal people consume an average of 2000-2500ml of water every day, so they should replenish water to their bodies in time. But don't drink too much water continuously in a short period of time, otherwise the blood will be diluted by osmosis, resulting in a decrease in the concentration of oxygen and nutrients in the blood. In addition, try to drink less carbonated drinks and drinks with high sugar content.
Step 3 stay away from alcohol
Whether it is beer, cocktails, white wine or other forms of alcoholic beverages, it may be the chief culprit of abdominal fat. Although wine contains no fat, it is high in calories. A cup of 200ml alcoholic beverage contains 100 kcal. In addition, alcohol will increase the body's cortisol level, which will store more fat in the abdomen.
Step 4 eat less fat
If you are worried about losing weight, you should eat less fat. Pay more attention to diet and lose weight. Eating less high-fat pork at ordinary times and choosing poultry and fish with high fat in protein will help you lose weight.
5. Sit-ups
In order to reduce abdominal fat, it is a good method to practice sit-ups every day. But pay attention to control the rhythm, avoid doing it too many times at first, and slowly increase the number of times, otherwise it will lead to muscle aches. At the same time, it should be noted that the part that controls strength is the waist, not the legs or arms.
6. Sit up straight.
The correct sitting posture, abdomen and chest can reduce the fat accumulated in the abdomen. Therefore, always remind yourself to hold your chest and abdomen, even if you can't keep it all the time, just think about it and do it, which may make you lose 2 pounds or more fat from your stomach.
7. Massage the abdomen
The best way to lose weight quickly is to do circular massage clockwise or counterclockwise after abdominal exercise to promote fat metabolism. Do it once in the morning and once in the evening, just after getting up in the morning and before going to bed at night. Stick to it for a month, and it will definitely have a significant effect.
8, coarse salt diet
Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.
Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath.
Reduce hips:
First, exercise thigh muscles with one leg flexion and extension exercise to improve buttocks.
1. Determine the position where your feet straddle the chair. Put one foot on the chair and stand at right angles to your bent calf. If it is too close or too far away from the chair, the leg bending angle is too large or too small, it will not achieve the effect, and even hurt the leg muscles.
2. When the upper body is straight, put your hands on your waist and bend your legs. When bending down, the center must be placed on the palm of your front foot, and don't forget to keep a right angle! Take 5- 10 times as a round, and do 2-3 rounds each time.
Second, the hind leg lifting exercise can strengthen the gluteus maximus.
1, put the waist bone on the back of the chair to form a prone position, and the upper body can relax. If you feel uncomfortable, you can put a cushion under it.
2. When one foot is straight, slowly lift it upward, and then, each foot will do 2-3 rounds 9- 10 times 1 round. Be careful not to bounce and improve the waist, just do it slowly. This exercise can beautify the shape of the buttocks.
Third, squatting plays a great role in tightening gluteus maximus and leg muscles.
1. Hold the dumbbell of 1-2 kg with both hands, and stand with your feet back and forth separately.
2. Straighten your back, bend your front legs, slowly move your back feet until the surface of your calf is parallel to the ground, and then relax. At this time, pay attention to the center on the heel of the front foot. Then slowly return to the posture of 1. Do 8- 10 for each foot, and do 2-3 rounds at a time. If you can feel that the hips of the front legs have been used, that is the prelude to success.
Fourth, imitate the practice of water skiing to exercise strong gluteus maximus and gluteus medius.
1, take a squat posture, then put a cushion on the abdomen, and cross and interlock your feet.
2, hip force, let the legs interact up and down. Repeat these steps 1 and 2 for 8- 10 times while alternating feet. Take this as a round and do 2-3 rounds at a time. This has the effect of concentrating and raising the buttocks inward.
Reduce the inner thigh:
1. Cycling in bed at night:
This action is very simple, that is, lie on your back on the bed, and then lift your legs in the air like we usually ride bicycles. This movement is done in three groups every day, 65,438+000 times in each group, and each time it is measured by pedaling with two legs. If this action persists for 1 year, your thighs will definitely be as thin as you want. I believe you will be surprised by this unexpected surprise. Why is this? Finally, a word of caution: cycling makes your thighs numb and itchy, and makes the fat inside burn, which can reduce excess fat for a long time.
2. Thin thighs by cycling:
This time, you need to buy a better mountain bike instead of riding a virtual natural bike. Now there are bicycle associations in every part of our country. We can sign up for every activity and competition organized by them, so that we can make more friends and exercise. Of course, the main purpose of cycling is to thin thighs. If your work place is not far from home, it is recommended to drive to work, which can not only reduce the fat on your thighs, but also protect your travel.
3. Do three groups of leg lifts every day:
Leg lifting is the most laborious way of running, that is, you have to lift your legs very high every time, so that your thighs are parallel to the ground once, and each group has to do exercises like 150 three times a day, which takes about 20 minutes. This leg lifting can not only make our thighs thinner, but also help our vital capacity, waist and calves to a certain extent, so that all functions of our bodies can function normally.