1 Diet:

① Solve the problem of "constipation"

Nowadays, many people have great work pressure, often stay up late, and are prone to insomnia. Coupled with careless diet, it is easy to have "constipation". The symptoms of constipation will lead to bloating, because the stool can not be excreted smoothly, and it will accumulate in the intestine, which will produce abnormal decomposition components and lead to flatulence. It is recommended to drink more water and eat more fruits and vegetables to help defecate.

Pure water (or honey, tea, etc. ) can play a role in relaxing bowels, ensuring at least 2000ML of water every day, especially after getting up in the morning, adding 1 ~ 2 glasses of water can improve the body's metabolism and make the intestines unobstructed.

Vegetables and fruits are rich in crude fiber, and the cellulose in crude fiber is hydrophilic, which can absorb water in intestinal cavity, increase fecal volume, stimulate intestinal peristalsis and promote defecation.

Yogurt can increase intestinal probiotics, improve intestinal flora imbalance, and also help defecation. You can drink 100 ~ 200 ml yogurt half an hour after meals, but it is best not to exceed 400ml every day.

Constipation can go with coffee. It is best to drink a cup of "black coffee" on an empty stomach after getting up in the morning, which can relieve constipation, but it is not advisable to drink more.

If constipation is caused by relatively high pressure, if it is to be treated, it is best to choose some drugs to moisten the intestines and relax the bowels, such as hemp seed soft capsules or drink some lactulose.

2 light diet (less oil and less sugar).

The calories contained in the three major nutrients:

Carbohydrate: 4 kcal/g

Protein: 4 kcal/g

Fat: 9 kcal/g

The daily intake ratio of three nutrients in human body: generally speaking, sugar is 55-65%, lipid is 20-25%, and protein is 20-25%. Pay attention to the reasonable distribution of three meals a day in a balanced diet. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.

2) Exercise

In view of abdominal fat accumulation, it is suggested to combine general aerobic exercise with local abdominal exercise to eliminate abdominal fat.

(1) systemic aerobic exercise:

Aerobic exercise is the most effective way to burn fat. "Jogging, swimming, skipping rope and spinning bike" are all good aerobic exercises, which can "slim down the whole body" to a great extent and need long-term persistence.

Regarding aerobic exercise, there are two things to do to achieve the best results.

Time: it is best to keep it at 30 ~ 60 minutes each time (continuous! ! ! )

Intensity: The most effective way to burn fat is to control the heart rate at 50 ~ 70% (for example, jogging, the pace is about 7 ~ 9 minutes per kilometer).

② targeted exercise of abdominal fat burning.