To reduce abdominal fat, it is most important to eat healthily, so that the body will not consume more calories, and at the same time, it can metabolize the body and some fat, which will definitely strengthen confidence. The so-called scientific weight loss refers to scientifically matching three meals, scientifically losing weight, gradually reducing calorie intake, helping the body metabolize fat and letting excess fat metabolize, which is the healthiest way to lose weight.

Five kinds of food for reducing stomach.

Eat more almonds

Almonds are rich in protein, fiber and antioxidant vitamin E, and the mineral magnesium contained in them is a necessity for human body to generate energy and maintain blood sugar, while stable blood sugar can effectively prevent overeating and obesity caused by excessive hunger. Almonds also have a more magical effect, that is, they can prevent the body from absorbing heat and reduce the formation and accumulation of fat.

Eat more soybeans

You can eat more soybeans if you are thin. Because soybean is rich in protein and fiber, it can effectively moisten intestines, detoxify and lose weight. There are many ways to eat soybeans, which can be used as snacks, cooking and soup. Moreover, there are many kinds of bean products, such as tofu and soybean milk, which are healthy, delicious and slimming foods.

Drink more tea.

Drinking tea before meals can form a diaphragm in the stomach, effectively preventing excessive oil intake. Traditional Chinese medicine slimming tea made of lotus leaf tea, cassia seed tea and other medicinal materials can not only effectively prevent excessive oil intake, but also accelerate fat metabolism.

Drink more yogurt.

Studies have found that people who mainly absorb calcium from yogurt have a flatter abdomen. Some fungi contained in most yogurts can promote the health of digestive system, reduce abdominal distension and constipation, and make your lower abdomen look flatter. So it is right to think that thin belly should drink more yogurt.

Eat more eggs.

You can't find any food richer than eggs in protein. Eggs are highly regarded by nutritionists because they contain various important amino acids. Studies have found that people who eat eggs for breakfast will not feel hungry all day.

Adjustment of eating habits

1, selection of food containers

On the premise of the same volume, it is better to use long and thin containers for food than low-thick containers. The former can help people control their food intake and reduce their calorie intake. Holding food in transparent containers helps to prevent overeating.

2. Put the food out of sight

Putting food in kitchens, refrigerators, food cabinets and other places far away from daily life and workplaces is conducive to controlling appetite.

Reminder: The most effective way to keep slim for a long time is probably to control your diet. I believe you have tasted all kinds of painful feelings of trying to lose weight, but the most important reason is probably: you don't know your appetite, you don't know whether you are really hungry or just your appetite.

3. Avoid piling up food.

When buying food, try to avoid buying too much at one time to avoid the "accumulation" effect. Because when people see more food, they want to eat it as soon as possible.

Suggestion: If you always want to eat snacks, buy some snacks that can lose weight.

4. Intentionally create a monotonous and orderly visual effect to avoid the "grocery store" effect.

Experiments show that when people eat, monotonous food colors will limit their appetite. In addition, it is better to put different foods in an orderly way than to pile them together.

Suggestion: If you have a strong impulse to eat snacks, you might as well lie down and do aerobics, relax your limbs and try to divert your thoughts. When the urge to eat has passed, you will find that you are not so hungry, just greedy.

5. Suppress the desire to order.

When dining in a restaurant, don't be attracted by the delicately conceived dishes on the menu, and improve your inner expectations.

Because high expectations will have a preconceived effect, laying the groundwork for the subsequent "big meal".

Arrange your life well, stop focusing on "eating" and devote your energy and spirit to other pleasures. The point is that you must really change your past lifestyle. Since the way of life in the past was not ideal, we should try our best to arrange the way of more innovative.

A week's diet to reduce abdominal fat

Eat a light diet, less oil and salt, don't eat anything too greasy, and eat green products to decompose fat before meals. This combination has the best slimming effect. Don't eat midnight snack every day, stay up late less, supplement vitamins and protein. Balanced, less fat and calories.

Monday: Breakfast: 65438 boiled eggs +0,65438 sugar-free soybean milk+0 cup, 2 bananas;

Lunch: winter melon soup is the main dish, 1 small bowl of rice (1 two), two strains of lifting fiber, 1 cold cucumber dish;

Dinner: a cucumber, a vegetable and a half bowl of rice.

Highlight: Wax gourd tastes sweet but slightly cold, and has the effect of diuresis and detumescence. If you eat with skin, the effect will be better. Eating plant fiber regularly can remove excess fat and water in the body and play a role in losing weight.

Intimate reminder: losing weight is not just determination and enthusiasm. It's best to calm down and finish a week's weight loss plan, and tell yourself that you must strictly abide by the rules and never be lazy and foul! Start rational weight loss, which is a good starting point!

Tuesday: breakfast: 1 tea eggs, 1 bowl of rice porridge, an apple;

Lunch: fried leek is the main dish (you can put some eggs or lean meat), with rice 1 small bowl (1 two)

Dinner: bananas, a glass of milk and two pieces of whole wheat bread.

Highlight: In addition to calcium, phosphorus, iron, protein, vitamins and other nutrients, leek also contains a lot of fiber, which can enhance the peristalsis of gastrointestinal tract and accelerate the excretion of excess nutrients and fat in intestine.

Wednesday: breakfast: 1 bowl of cereal, a piece of bread and a boiled egg;

Lunch: kelp is the main dish (both stir-fried and mixed), 1 pasta.

Dinner: a small bowl of sweet potato porridge, two vegetable fibers, a cold spinach and some biscuits.

Highlight: Kelp has the functions of clearing away heat, promoting diuresis, reducing fat and lowering blood pressure. Contains a variety of minerals and vitamins, can reduce the deposition of fat in the heart, blood vessels and intestinal wall, and is a good product for reducing fat and weight.

Besides eating as little as possible, drink more, you know! Drinking more water can speed up metabolism. You'd better drink more tea and refuel. Don't be discouraged!

Thursday: Breakfast: tea eggs 1, an apple and a glass of milk.

Lunch: white radish is the main dish, 1 bowl of rice porridge.

Dinner: pineapple, vegetable salad and half a bowl of rice.

Highlight: White radish is sweet and cool, and has the effects of eliminating fatigue, removing fat, resolving phlegm and relieving cough. It also contains choline, which can reduce blood lipid and blood pressure and is very beneficial to lose weight.

Friday: Breakfast: 1 bowl of rice porridge, an egg and a banana.

Lunch: mung bean sprouts are the main dish (stir-fried), rice 1 small bowl (1 two), and two fibers are planted.

Dinner: a small bowl of mung bean porridge, a portion of garlic mixed with kelp, a steamed bread and a raw cucumber. Highlight: Mung bean sprouts are rich in plant protein and multivitamins. Very suitable for home cooking, cold or fried, all delicious. Regular consumption of mung bean sprouts helps to eliminate boredom, diuresis and reduce blood fat.

Saturday: breakfast: boiled eggs 1.

Lunch: Auricularia auricula is the main dish (both fried and mixed), 1 bowl of porridge.

Dinner: appropriate amount of shrimp, one baked tofu, one cold raw onion and one celery bud.

Highlight: Auricularia auricula is sweet and cold, high in protein, low in fat, rich in fiber and minerals, and it is a famous vegetarian food. Auricularia auricula also contains a polysaccharide substance, which can reduce blood lipid and cholesterol and effectively inhibit the formation of obesity.

People who lose weight often feel hungry and can eat a small amount of low-sugar fruit to satisfy their hunger. Tomorrow is Sunday, so it is suggested to arrange some entertainment activities to consolidate the hard-won weight loss achievements.

Sunday: Breakfast: 1 bowl of cereal.

Lunch: Cucumber is the main dish (both fried and mixed), 1 bowl of rice porridge.

Dinner: a small bowl of corn porridge, a steamed bread, a roasted asparagus and a raw cucumber.

Highlight: The slimming effect of cucumber should not be underestimated. It is rich in cellulose, which can promote the excretion of cholesterol and the elimination of intestinal spoilage residues. In addition, it also has propanol diacid, which can inhibit the conversion of sugar into fat, so eating more has the effect of improving intelligence.

Don't make yourself physically and mentally exhausted in order to lose weight. I believe that as long as I persist, I will definitely lose weight. There is no shortcut to losing weight. If you want to lose weight successfully, you still have to rely on a strong will, but this will is not to force yourself too much. When you face it with a relaxed mood, you can go on easily.

Cushion tumbling/working

Exercise on the mat can suppress the signs of fat accumulation.

The abdomen is made up of many muscles, so it seldom moves. Oriental fat is particularly easy to accumulate in the lower body. If you eat too much and don't exercise, your stomach is more likely to form. Once you gain weight, if you don't pay attention to exercise and diet, it will make your belly meat entrenched for a long time, which will be difficult to eliminate and form a vicious circle.

Exercise on the mat 123 exercises the upper abdomen and lower abdomen respectively, and achieves the purpose of burning fat by strengthening the activities of these parts. In the training process, through local exertion, exercise fat, and even decompose fat. After a long period of training, fat is transformed into muscle. Muscle itself needs to consume energy, so the more developed the muscle, the less likely it is to accumulate fat. The ultimate goal of training is to form such a virtuous circle and maintain a flat and powerful lower abdomen.

This series of mat exercises is carried out after 30 minutes of full-body exercise. Because fat is consumed after 30 minutes of exercise, the best way to eliminate local fat is to carry out local targeted training after whole body exercise. Especially in the abdomen, only this targeted training can effectively eliminate the accumulated fat.

At the same time, this series of mat exercises is not for others, as long as the more you do, the better. High-intensity exercise is an important way to eliminate fat quickly. In addition, this series of sports also needs the assistance of daily life habits. The most important thing is to maintain a good standing posture and sitting posture, and always pay attention to tightening the lower abdomen. No matter when and where, fat is not allowed to relax, killing all signs of fat accumulation in the cradle.

operating procedure

Step 1: bend your body.

Lie flat on the mat and put your hands on your sides naturally. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.

Step 2: Sit-ups

Lie flat on the mat, put your hands behind your head, and open your flat head with your elbows. Conversely, four beats up and four beats down. Pay attention to the waist strength from the left and right sides, elbow and head level.

Step 3: Bend your elbow.

Face down, put your hands on your chest, and support the ground with your elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. Can be repeated many times.

Surround and restrain excess meat.

instrument

Abdominal muscle training Machine: Put your hands on the bracket and bend forward with your breath. The strength of the bracket can be adjusted, and the strength can be determined according to the individual situation, and the bracket is pressed down with the bending strength. Do it more than 30 times in each group, and take a break to continue. The more you can do, the better.

Abdominal muscle training board: Yuanbao sit-ups. Lie flat on the training board with your legs raised and stacked. Put your hands on your head. Lift your upper body and try to touch your knees with your elbow. Do it more than 20 times in each group.

Family exercises

Upright twist: stand upright, feet open slightly wider than shoulders. Put the clothesline on your shoulders with both hands and twist your upper limbs left and right. Pay attention to keep your hips still and concentrate on the strength of your waist. Turn left and right once and do it at least 20 times a day.

Torsion of sitting posture: sit on the ground, knees bent, fingers crossed and held back, palms outward, arms horizontally straight. Twist your upper body and arms slightly to the left, tilt your knees to the right for 2-3 seconds, and then repeat in the opposite direction for 5 times.

Experience: the firmness after acid makes people full of sense of accomplishment.

When the body bends down to 4 8 beats, the fat in the lower abdomen signals pain and the muscles in the thighs feel tight. By the eighth beat, my legs could hardly hold on. The moment I put my leg down, it was like returning to the flat ground.

Sit-ups are the most torturous. Every time I try to lift my upper limbs, my upper abdomen and waist feel tight and sour. When my upper limbs return to the mat, the circle of meat relaxes again. Results In the alternation of tightening and relaxing, there was a sharp pain in the abdomen. I began to breathe gradually, and my face turned red. I wish there was a rope to hang myself, not to mention it.

I thought elbow support was static training, so it should be simple. However, if I stay there, my ass will either be up or down, and the coach will all fail. The final bid lasted 10 seconds, and my whole body began to faint and my arms shook a little.

After finishing a set of dishes, the meat in my stomach hurts until the next day, and I almost dare not laugh (a smile will affect my stomach). But to the touch, the loose meat seems a little tight. I don't know if it's psychological. But believe, persist, as long as you persist, you will definitely get rid of fat.

Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat is essential.

How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:

First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers.

Second, do abdominal exercises on your back.

Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.

Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.

Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.

Third, rub the abdomen and "catch up" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of the fat in the abdomen as soon as possible, you should do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.

Do the above methods for 30 minutes at a time, 3-4 times a week, and stick to them for 45 days, which will have significant effects.

Abdominal approach

Always remember to shrink your abdomen when standing or walking, and then cooperate with breathing to make your abdomen more compact! It is best to change the way of breathing, that is, the abdomen bulges when exhaling and contracts when inhaling, which can effectively stimulate the peristalsis of the stomach and promote the discharge of waste in the body, thus achieving the effect of losing weight. Bian Xiao suggested that everyone should take more walks every day, which can not only lose weight, but also make the body healthier!

Stand against the wall after supper.

Practice leaning against the wall for half an hour after dinner every time. Keep your whole body behind the wall, and clamp your hips, back, legs and waist as close as possible to the wall. At first, you can take a piece of paper to prevent it. Once you get used to it, you can get rid of it. This action lasts 15 minutes. Of course, long-term persistence is also good! This method can not only thin belly, thigh, but also thin face. Here I want to tell you that this method is really useful, and Bian Xiao has tried it!

Stand up and twist your waist.

Exercise while watching TV at noon or at night. Stand up straight, chest out and abdomen in, then twist your waist left and right. You can also do belly dancing, at least 100 times. If you persist, you will lose your stomach!

suggestion

Other people's suggestions are transferred to you.

Slimming: It's so easy to lose weight.

With the growth of age, it becomes more and more difficult to lose a small belly. This is because the change of hormone secretion makes it easy for fat to accumulate in your abdomen as you think, which makes your abdomen fatter and fatter. University of vermont once conducted a study on 178 women aged 20-60. Although they all have a healthy weight, the oldest women have 55% more abdominal fat than the youngest women.

However, a big belly is not inevitable. Dollas's abdominal adjustment training is your secret weapon. Because it can make every abdominal muscle move: the drooping six rectus abdominis, the loose fat on both sides of the waist, and the fat transverse abdominis, which was always neglected in previous exercises, the coach who designed this exercise said that every beat of practice will make your navel close to the middle, thus flattening your lower abdomen. Do it three times a week and once every other day, which can make you lose your small belly easily.

★ Toe on the ground

A, lying flat: the thigh is bent at a right angle of 90 degrees, and the calf is parallel to the ground. Hands naturally lie flat on your sides, palms down. The upper body is tight and the back is close to the floor.

B. Inhale: The left leg is lowered in two parts, starting from the buttocks only, and the toes rush down to the ground (the toes can't really land). Exhale, return the leg to the starting position in two parts, and then change the right leg to do the same action. This way, the legs alternate, and each leg does 12 times.

★ Around the thigh

A, lying flat: the thighs are straight. Lift your left leg at 90 degrees to the ground. Toes taut, hands naturally flat on your sides, palms down. Hold this action for 10 to 60 seconds. If this posture makes you uncomfortable, you can bend your right leg and put your feet flat on the ground.

B, the left foot rushed to the ceiling around a small circle, at the same time turn the left leg from the thigh root. Inhale when you start this action. Finally, exhale. When doing this action, your body should be tight, stay still and don't waver. Turn six times and turn six times in the opposite direction. So is the other leg.

★ Cross.

A, if the toes touch the ground, but hands should be crossed behind the head, elbows outward, and head, neck and shoulders should be raised.