If you get up in the morning and your face is slightly swollen, some people may say that you are fat.

But as long as you are in good shape, no matter how much you ate the day before, you can always get away with it as long as you suck your stomach and cover your clothes.

However, the place where the most meat is stored is also the most difficult place to lose. Although there is no so-called local fat reduction, there are always some stubborn "local" parts that can't keep up with the overall pace, often fall behind, and the weight loss effect is not obvious.

-yes, it is a small belly.

Although many girls have normal body mass index and are not very fat on the whole, their stomachs are still surging. Why?

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We often say that the small belly generally refers to the position of the lower abdomen.

And there is meat in the small belly, which may not be all caused by obesity. There are three possible situations.

A "fake" belly caused by the forward tilt of the pelvis.

Some girls are obviously thin, their limbs are slender, and there is not much meat on their stomachs, but their lower abdomen still looks very prominent, which may be caused by the pelvis leaning forward.

As shown in the figure, walking posture's sitting posture is incorrect, and he often bends down and turns his ass up, which will lead to the pelvis leaning forward and the lower abdomen protruding forward.

If you want to solve this problem, you should pay attention to your posture from your daily life. For details, please refer to the posture article we wrote before (click to jump).

A real "real" belly

Aside from the visual big belly caused by posture and bones, there is also a real fleshy one. (yes, that's right, don't look for reasons ... more reasons for being fat can still be eaten. )

Some people always sit down immediately after eating because of time constraints or living habits. Over time, it becomes "stubborn stomach." In addition, fat really prefers to accumulate in the abdomen, because when people stand, the abdomen is the position closest to the center of gravity of the human body.

Therefore, the accumulation of fat here, as "standby energy", is not easy to affect the change of people's center of gravity, and it is also a mechanism of human self-defense. How to solve it? We'll talk later.

A "real" belly full of obesity

In addition, we should be wary of a situation, that is, people who mistakenly think that they only have a fat belly may be getting fat all over, but because the changes in their stomachs are obvious, they only pay attention to this part.

How can there be such a good thing? In fact, both being fat and being thin affect the whole body. Again, there is no local fat loss, but different parts may be lost at different rates and speeds.

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Today, we mainly solve the "small belly" in the second case. In order to lose this part of fat more scientifically, we must first understand how the fat on our stomachs is distributed.

Abdominal fat includes visceral fat and abdominal subcutaneous fat.

Subcutaneous fat is the fat we can touch.

Visceral fat is not on the body surface, but around the viscera. Because the viscera are concentrated in the abdomen, too much visceral fat will directly cause the "obesity deformation" of the abdomen.

Of course, existence is reasonable. Healthy visceral fat is indispensable, because visceral fat also shoulders a task, which is to help protect our organs. In addition, it also plays a role in endocrine and immune functions.

However, once excessive, it will bring a lot of trouble to health. You can test yourself. Generally speaking, men's waistlines are more than 90CM, and women's waistlines are more than 80CM. Be careful about the problem of excessive visceral fat.

So even if it's not for beauty, you should pay attention to your health.

How to reduce this part of fat is actually the same as how to reduce fat. A balanced diet, good rest and sleep, and continuous and effective exercise are all commonplace.

However, in this process, there are five points that need special attention:

For visceral fat, the intake of added sugar can be limited.

The accumulation of visceral fat is mainly caused by living habits and eating habits.

Its characteristic is that it decomposes and synthesizes faster than subcutaneous fat. Although it is easy to accumulate, it can be completely eliminated by improving unhealthy lifestyles.

Studies have shown that people who eat more added sugar tend to have more visceral fat. Excessive fructose intake will be converted into fat by the liver and increase visceral fat accumulation.

After adjusting the diet, that is, reducing the intake of high-fat foods, visceral fat can be effectively reduced.

For subcutaneous fat: no matter how thick the abdominal muscles are, they can't get out without losing fat.

If you want to have a smooth belly, you can't do without reducing body fat.

Body fat accumulates all over the body. Fat will not only be fat in one place, thin will not only be thin in one place.

When the body fat rate has not dropped to a certain standard, blindly doing abdominal muscle training will only make your abdominal muscles bigger, which is a bit far from the "thin belly" we imagined.

And even if you have practiced your abdominal muscles, there is still a thick layer of fat under your skin, and the "vest line" is still hidden in the fat and cannot be transformed. Therefore, subcutaneous fat must be matched with whole body fat reduction, and you can't be impatient.

Get twice the result with half the effort: building "core strength"

Good core training can help us lose weight and fat to the greatest extent.

I believe that every time you hear "tightening the core" during exercise, you think it is tightening your abdomen. In fact, the abdomen is only an important part of the core. It is generally believed that the muscle groups below the thoracic vertebrae to above the buttocks belong to the core parts.

The action of "flat support" is recommended here, so that you can quickly realize where the "core part" is in the trembling fat.

Correctly tightening the core can also keep the spine stable and avoid problems such as low back pain and back pain caused by irregular posture during training.

Vacuum abdominal suction activates transverse abdominal muscles.

Breathing patterns that are not noticed in daily life may also affect our stomach. The most direct effect is transverse abdominis. It is a deep muscle that cannot be directly seen by the naked eye. So many people ignore the training of transverse abdominis muscle, and this muscle becomes slack.

The method of exercising "transverse abdominal muscles" is also very simple, that is, vacuum abdominal suction-first take a breath, then take a deep breath, try to keep the abdomen closed, practice ten times a day, and feel the feeling of "tightening" the abdomen.

But this effect only makes your long-term weak transverse abdominis muscle regain its strength, and only by cooperating with other fitness movements can you really achieve good results.

Advance demand: vest line obsession

When you start to change with the whole body fat loss, you can do some "vest line" special training for your waist and abdomen.

At this time, high-intensity interval training HIIT can help you shape well. For example, the vest line in the advanced version of # Fitness with Handsome Girls 100 Days # is fast: it includes a series of hardcore movements such as belly rolling and bobby jumping. Don't hesitate to practice!

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In addition, under the same conditions, choosing the right clothes to foster strengths and avoid weaknesses can also help us avoid the visual embarrassment caused by a small belly as much as possible.

Hide the waist with a-shaped version

Type a can be said to be the savior of a small belly. This version weakens the existence of the stomach very well.

But it is important to keep clothes moderately loose and not too close to the body.

Make good use of waistline to create visual effect

If the lower abdomen is prominent, it is best to raise the waistline to the thinnest upper abdomen position, so that it can look slimmer visually.

But you must remember to avoid cumbersome decorations such as thick belts and rows of buttons. For "hidden belly", our aim is to be as simple as possible.

Don't gird your waist unless necessary.

Putting a coat into pants can visually increase the length of legs, but if the stomach is too "eye-catching", such wearing will only make the abdomen uneven and too tight, especially in light-colored pants.

Just like the two photos of blogger Tonya Smith, the right picture well hides the shortcomings of her abdomen, and looks slimmer with properly tailored jeans.

But bloggers like to dress like this, so if you are confident enough, it is also a kind of dynamic beauty to show it generously.

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Finally, I want to say that everyone's body proportion is different. Before paying attention to the part, we should ensure the harmony of the whole.

Take waist circumference as an example, you can get your own waist-hip ratio by dividing waist circumference by hip circumference.

If:

Waist-to-hip ratio > 0.8 = Apple-shaped figure

Waist-hip ratio < 0.8 = normal range

Waist-hip ratio < 0.6 = thin.

A girl's value is within the healthy range of 0.85, so if your waist-hip ratio is within the normal range, you don't have to pay too much attention to local problems such as "waist thickness" and "belly fat", and you can gradually lose body fat.

Moreover, even people with abdominal muscles may have some small fresh meat when they relax.

Don't be too eager to have no fat in the lower abdomen, especially girls. The fat in the lower abdomen is not only a form for the body to store excess fat, but also a necessary component for protecting internal organs.

I hope you can pursue beauty in the right way and arrange every piece of meat in your abdomen clearly ~