If you want to slim your waist, you need long-term exercise and a reasonable diet. The best way to lose weight is exercise, not dieting. Never go on a diet to make yourself thin, which can easily lead to malnutrition and is very bad for your health.

0 1. Avoid friends who are sedentary, active and inactive for a long time, especially office workers. When they are busy at work, they sit for hours in a row, and it is easy to get fat at the waist and it is difficult to lose it. Many people can only go on a diet and eat as little as possible in order to keep fit. Some colleagues around me are malnourished and even anemic because of long-term dieting.

Sitting and working for a long time, you can stand up and move once every hour, go to the toilet, make a cup of tea and have a stretch. It won't be long, a few minutes at most. Standing up and exercising once an hour can not only effectively prevent the waist from getting fat, but also relieve the pain in the cervical spine and shoulders.

02. Keep exercising, and get in good shape at least three times a week. The best way is to keep exercising. Exercise can not only make the waist thinner, but also make you less likely to get fat even if you have a big meal occasionally after practicing the vest line, because more muscles can consume more calories every day. ?

When it comes to exercise, don't always think about running. Running can only be used as warm-up exercise. If you want to lose waist fat quickly and make the waist thinner, you must do some exercises aimed at abdominal strength, such as belly rolling, plate support, sit-ups, abdominal wheel training and so on. These kinds of training can be done continuously together, with 4 groups of each kind and 20 in each group. The order can be adjusted freely, and the rest interval should not exceed 15 seconds.

If you can persist, you'd better exercise every day. If you can't do it every day, exercise at least three times a week. Stick to it for two months and you will see obvious results.

03. Eat a balanced diet, eat less and eat more. If you want to keep in good shape all the time, you must learn how to eat. A good diet can make the exercise effect faster and more obvious. Try to eat less rice and noodles and reduce the intake of sugar. You can change the staple food into coarse grains and eat more high-protein foods, such as skinless chicken, beef, shrimp, spinach, broccoli and protein. You can eat more of these things without getting fat.

In addition, eat less and more meals, just eat seven points full. If you are hungry, you can eat some coarse grain biscuits or fruits, and try not to eat after 8 pm.