Waist and abdomen are the parts of the human body that are most prone to accumulate fat. As long as people sit for a long time and don't exercise, or don't pay attention to abdomen at ordinary times, it won't be long before their waist and stomach will be filled with fat. How to reduce the meat on the waist and abdomen? In fact, exercise and diet are the best methods.

One: effectively reduce the role of waist and abdominal fat.

1: Suspended leg lifting exercises Use the horizontal bar or parallel bars in the park, pull the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles.

2. Side abdominal muscle training Put one hand behind the ear and the other hand close to the ground, and do sit-ups in the left and right directions respectively, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.

3. Bend your knees and lift your legs sideways. Use an armchair without a handle. Legs naturally fall to the ground, hands crossed on chest, knees bent and legs lifted. Similarly, the hips must be close to the chair surface, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.

4. Sit-ups lie flat on the ground, with your hands crossed on your chest and your legs slightly arched. For example, sit-ups, get up and lie down, and repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.

Two: foods that effectively reduce waist and abdominal fat.

1: The dietary fiber of sweet potato is too high for you to expect. It can cure constipation and lower cholesterol. Because it contains a substance called "oligosaccharide", it is very powerful for thin waist.

2. celery celery is also very healthy and beneficial in vegetables. Its plant fiber can make people feel full, but it can quickly promote intestinal peristalsis, so that you don't have to consume too many calories while consuming calories. Over time, the waistline will naturally become smaller.

3: Strawberry Strawberry is definitely the best in thin waist food, because it can quickly help you drain excess water from your waist and effectively dissolve the fat around your waist.

4. The crude fiber in mushrooms can accelerate the movement of intestines, because the human body will have more defecation, and the waistline will naturally become thinner.

5. Bamboo shoots are extremely low in calories, but high in cellulose. It is also one of the foods that promote intestinal digestion. Eating bamboo shoots regularly can help you quickly dissolve waist fat and make you become a waist essence as soon as possible.

Three: instead of worrying about losing weight, it is better to have a good sleep and cheer up to do weight loss exercise. Staying up late is not only harmful to health, but also has some negative effects on losing weight. People who sleep less than four or five hours a day should not talk about losing weight, because you can't even meet the most basic requirements of losing weight, and its weight loss effect can be imagined.