Methods 1: Reduce abdominal fat.
1, eat natural and healthy food. When it comes to losing belly fat, the best way is to eat unprocessed food without a lot of artificial ingredients. The easiest way is to cook by yourself, instead of going out to eat or buying convenience food (fast food). Although these choices are convenient, it is difficult for you to know what you have eaten. In short, buy some natural and healthy food and fresh spices, and try to make it yourself. Eat more vegetables-the more kinds, the better. Try to make vegetables the protagonist of catering.
Look for raw meat, preferably marked hormone-free. Hormones can make animals grow rapidly, but people who eat these meats will cause health problems.
Choose whole grains, such as brown rice, quinoa and oatmeal, instead of refined white flour.
Try to make a big pot of soup in the first few weeks, or make some casserole dishes based on vegetables; So you don't have to cook every day.
When it comes to losing weight, don't forget the importance of "healthy fat"-olive oil, avocados, nuts and fish are all good choices.
Eat regularly and don't skip meals. Skipping meals will only slow down metabolism, and excess fat will not be consumed by the body. You need to burn off the excess fat so that your abdominal muscles can be clearly seen.
2. Don't eat processed sugar. Eating refined sugar and starch will increase weight and deposit fat. Sugar, flour, potatoes, rice and other starches are processed to remove nutrients and fiber. Cookies, cakes, potato chips, white bread, pasta and other processed sugars will raise blood sugar and lead to fat accumulation. For many people, the abdomen is the most serious part of fat accumulation. The good news is that when you implement a weight loss plan, the abdomen is also the easiest part to see the effect. So using natural grains instead of processed sugar may make you see the effect soon. Don't drink sugary drinks, such as soft drinks. Drinking soft drinks has been proved to lead to weight gain, which is not conducive to weight loss.
Eat whole fruit, not just juice, so that you can eat healthy fiber, not just sugar.
When you are losing weight, please don't eat snacks, such as protein bars and oatmeal rolls. Even foods labeled "healthy" may contain a lot of refined sugar and flour, which will make it more difficult to lose weight.
3. Manage your stress. This doesn't seem to be a big problem, but stress will also greatly affect your body shape. Do you take time to decompress every day? If not, your body is likely to overproduce cortisol. This hormone will put you under great pressure. Excessive cortisol secretion will lead to fat accumulation-this is the so-called spare tire effect. Taking measures to calm yourself down is very helpful to the long process of losing weight (the process of exercising abdominal muscles). Find out the stress you can eliminate from your life. Are you overloaded? Cross off some items from your activity list, so that you will have more time to relax. Give up those unimportant activities and stay at home and have a rest. You may not realize that "rest" helps to lose weight, right?
Forming habits helps to relax. Whether it's a lunch break every day, quietly breathing fresh air outside, taking your dog for a walk (which you must do every day), or taking a hot bath at night, forming daily habits can help you calm down when you feel stressed.
Learn how to breathe correctly. Shallow breathing often means that your body and mind are under pressure, and your adrenal glands are accelerating the secretion of cortisol. The correct way of breathing is really important-when inhaling, the stomach moves outward, and when exhaling, the stomach contracts inward.
4. Ensure adequate sleep every night. Lack of sleep can lead to abdominal fat accumulation, mainly in two aspects. First of all, it is characterized by excessive cortisol secretion in the body. Secondly, it will reduce people's inhibitions and make it easier for them to indulge themselves, thus eating without restraint. On the contrary, after a full rest, people can get up early to have a healthy breakfast and eat lunch and dinner regularly. However, lack of sleep may stimulate the body to eat too much salt, refined sugar and flour. The solution is to rest for 7-8 hours every day to ensure the quality of sleep as much as possible. Making a sleep schedule is very helpful to lose weight. Try to sleep at the same time every night and get up at the same time every morning.
Sleeping too much may have a negative impact on health, so try to sleep only 8 hours, not 9 hours, 10 hours or more.
5. Eat breakfast every morning. Starting a day with a healthy breakfast is an important way to lose weight. This is because eating a nutritious breakfast with enough calories will make you feel full and energetic. If you don't eat breakfast, you will probably make up for it with a big lunch, dinner or even snacks. Consider the following foods for breakfast: oatmeal. Oatmeal has a low glycemic index, so it won't raise your blood sugar or make you hungry. On the contrary, oatmeal will make you feel full for a long time. Sprinkle almonds and chopped fresh fruit on the surface of oatmeal to make it more delicious (this is a very good choice).
Scrambled eggs. Eating protein in the morning is another good way to make yourself nutritious and full. Studies show that people who eat protein first thing every day tend to stay full for a longer time. After ingesting protein, the effect was completely different (much worse).
Grapefruit and apples. These two magical fruits help to suppress appetite and keep the body nutritious.
6. Drink plenty of water. Drinking enough water has been proved to increase the metabolic rate by 30%. Drinking 8 glasses of water (or more) every day is the best, and the time to drink water should be spaced apart, which is conducive to maintaining water in the body. Drinking more water can help you burn calories faster and keep your body in good condition, which is very important for the next important step (muscle exercise). On the other hand, don't drink anything that will increase calories. Don't drink soda, alcoholic drinks, soft drinks or other high-calorie drinks.
Method 2: Exercise abdominal muscles.
1, do sit-ups. This is the best exercise to exercise abdominal muscles. You can start exercising at home without going to the gym. You don't need any special equipment-you just need to find a comfortable place to lie on the ground. Next, we will tell you how to do it: lie on the floor with your knees bent and your feet just merged.
Cross your hands on your chest.
Lift your torso with your abdominal muscles, head forward, and keep your shoulders off the floor. Pause for a while, then slowly put down your body.
Don't let your back off the ground, because it helps to stretch your abdomen.
Do 3 groups of 20 each (at the beginning).
2. Do sit-ups in lateral position. Do regular sit-ups in the same position: bend your knees and cross your arms across your chest. This time, sit up to one side of your body, that is, move your head and arms to your left or right knee. After finishing one set of movements, switch to the other side and do another set.
3, do flat support. This exercise seems simple, but you will feel sore. I'm telling you, you did the right thing! If you want your abdominal muscles to look big and strong, then this is definitely a good exercise. Keep your abdomen straight and lie on the ground with your legs behind your back.
Raise your body to the forearm position. Elbows are directly below shoulders, and arms are pointing forward (just like the Sphinx).
Lift the trunk and legs, arms and toes to bear the weight of the body. You will feel the abdominal muscles tighten.
Hold this position for 30 seconds. Have a rest on the floor for a while, and then do it for another 30 seconds.
4. Do side plate support. Do basic flat support in the same position. This time, raise your forearm to support your body (right or left) and point your other hand at the sky. When doing this, you should turn your body and head to one side. Hold this position for 30 seconds, then change sides and repeat the action just now. Lateral plate support can strengthen the oblique muscles on both sides of the abdomen.
5. Do leg lifts. Lie flat with your arms at your sides and your legs straight. Keep your legs together, keep your back straight and lift your legs off the ground until they form a 90-degree angle. Hold on for a beat, then put your legs back on the floor. Do 3 groups, each group 15 times. You can also do alternate leg lifts and alternate leg movements.
When doing this exercise, move your body center of gravity to your ankles; Or put a fitness ball between your legs when you lift your feet.
6. Make a foot roll to exercise the lower abdominal muscles. Lie flat with your knees bent and your feet parallel to the ground. Straighten your left leg outward, bring your left elbow to your right knee and twist your body. Then, straighten your right leg outward, bring your right elbow to the position of your left knee and twist your body. Repeat these two actions all the time.
7. Do one-leg stretching to exercise upper abdominal muscles. Lie on the floor with your back on the ground, your knees bent and your head slightly raised (to your chest). Lift your left leg to your chest and grab it with both hands. Then, lift your right leg so that they form a 45-degree angle, hold this position for a few seconds, and then switch legs.
8. Don't forget aerobic exercise. Do aerobic exercise several times a week, such as running, cycling and swimming. Remember, your body needs to burn fat, so that your abdominal muscles will stand out, and aerobic exercise will help you lose weight.
Method 3: Get strong abdominal muscles.
1, do abdominal exercises three times a week. Develop daily habits to make your abdominal muscles stronger and stronger. Don't exercise your abdominal muscles every day-muscle exercise needs a certain interval. Muscles also need rest, and muscles repair themselves in order to gain strength. So it is best to do muscle exercise every other day or three days. During the interval of abdominal exercise, find other muscle groups, such as arms, back and legs. Strengthening the muscles of the whole body must be good for maintaining the core strength.
Pay attention to every sport you do. When you find that abdominal exercises are getting easier, push yourself (make it harder) and make yourself work harder. Increase the number of actions, or speed up the frequency or increase the weight. If you don't do this, you may stop and see the result you want.
2. Act with friends and stay motivated. Abdominal muscle exercise is not an easy task. One day, you will get tired of this difficult and boring thing. It takes a process to develop strong and beautiful abdominal muscles. It doesn't matter if you go backwards a little. In other words, when you are ready to give up, it is very important to keep the initial motivation. It is very helpful to struggle with friends and set firm goals-you can gain their sympathy, let them exercise with you, exchange experiences with you, and finally help you exercise your abdominal muscles. When exercising abdominal muscles with friends, you can make a week's exercise plan. You shouldn't hold your friend back!
3. Set yourself a deadline. Tell yourself that you must follow this plan-eat healthily, ensure sleep, drink more water and exercise more-for 2 months. If you are not satisfied with the results you see after two months, then you can stop. Two months is absolutely enough. I hope you don't give up before the deadline.
4. Reward yourself for your progress. When you start to see that your waistline has shrunk, reward yourself appropriately and motivate yourself to move on. You can buy a New Pants, an expensive box of green tea, or reward yourself with a movie. As long as you don't indulge yourself in eating high-calorie food, because that will ruin all your previous efforts!
Tips Don't do too much abdominal exercise. Too much exercise may not get the best results. In order to get the best results, you should exercise your abdominal muscles step by step.
Lie on the flat ground, raise your arms and legs and reach into the sky. Touch your left foot with your right hand, and then touch your right foot with your left hand. Repeat 30-50 times.
Warning: If you find that a sport makes you feel pain (harmful to your health), stop it.