1, fruits and vegetables can't be less every day.
To reduce abdominal fat, we must first control the total calorie intake. Eating more fruits and vegetables every day will not only make you feel full, but also help you reduce your desire to eat other snacks and supplement all kinds of nutrients your body needs. In addition, constipation is also one of the culprits leading to long stomachs. Eating more vegetables and fruits rich in cellulose can also effectively treat constipation.
2. Drink plenty of water and stay away from carbonated drinks.
Normal people consume an average of 2000-2500 ml of water every day, so they should replenish water to their bodies in time. When you get up in the morning, drinking a cup of boiled water or light honey water can promote the peristalsis of the stomach, expel the garbage and metabolites accumulated in the body overnight, and reduce the chance of small belly. However, it should be noted that you should not drink too much water continuously in a short period of time, otherwise the blood will be diluted and the concentration of oxygen and nutrients contained in the blood will decrease due to the excessive seepage speed. In addition, try to drink less carbonated drinks and other drinks with too much sugar.
Step 3 stay away from all kinds of alcohol
As long as it is an alcoholic beverage, whether it is beer, cocktails or white wine, it may cause abdominal fat accumulation. Although this wine contains no fat, it is high in calories. A cup of 200ml alcoholic beverage contains 100 kcal. In addition, heavy drinking will increase the body's cortisol level, and cortisol, a hormone, will lead to more abdominal fat accumulation.
4. Eat less fat and be vegetarian.
If you lose more belly fat, you should eat less fat. Pay more attention to a balanced diet, eat less high-fat pork, and choose to eat poultry and fish rich in protein but low in fat, which is conducive to slimming.
5, insist on doing sit-ups.
In order to lose abdominal fat smoothly, it is a good method to practice sit-ups every day, but pay attention to controlling the rhythm when exercising. Don't do too much at first, you can slowly increase the amount of exercise, otherwise it will lead to muscle aches. At the same time, it should be noted that sit-ups are done to control waist strength, not by legs or arms.
6. Stand up straight and pay attention to sitting posture
When sitting and working, pay attention to maintaining the correct sitting posture, abdomen and chest, and also slowly reduce the fat accumulated in the abdomen. As long as you always remind yourself to hold out your chest and abdomen and waist, even if you can't keep it all the time, you may lose 2 pounds or more fat from your stomach.
7. Massage the abdomen to reduce fat
The best way to lose abdominal fat quickly is to massage the abdomen constantly, and do circular massage clockwise or counterclockwise according to the abdomen in leisure time, which can slowly promote fat metabolism. Do it once in the morning and once in the evening, just after getting up in the morning and before going to bed at night. Stick to it for a month, and you will find that your abdomen has shrunk obviously.
8, coarse salt diet
Crude salt has the effect of sweating. Massaging the lower abdomen with coarse salt can discharge waste and excess water in the body, promote skin metabolism, effectively remove body dirt, supplement salt and minerals needed by the body, and make the skin more delicate and firm. Before each bath, take a cup of coarse salt and add a little hot water to make a paste and apply it to the abdomen. After massage 10 minutes, wash the coarse salt with hot water. If this method persists for a period of time, abdominal fat will be reduced.
9. Precautions for reducing abdomen
Finish your plan step by step.
Since you are determined to lose the fat in your abdomen, you will put more energy into your waist and abdomen when you exercise naturally. Of course you should. However, abdominal fat is the easiest to accumulate, but the most difficult to consume. So don't rush for success, and don't turn to liposuction with obvious effect but difficult to maintain for a long time. Only gradual exercise can effectively slim out the abdomen.
Strike a balance between the whole and the part.
While we focus on exercising the waist and abdomen, we must not forget to properly adjust the amount of exercise in other events. On the whole, if your belly fat has obviously affected your appearance, then there is something wrong with your body shape. May wish to take this opportunity, but also pay more attention to the adjustment of body shape, arrange more targeted projects during exercise, so that the whole body fat can be consumed through aerobic exercise.
Don't ignore the role of anaerobic exercise
The general view is that aerobic exercise is more conducive to fat consumption, but this does not mean that anaerobic exercise has nothing to do with fat reduction and shaping. Anaerobic exercise can accelerate energy consumption, and targeted exercise can make local muscle fibers tear and grow again, which is helpful for the body to absorb and consume fat. Therefore, if you have the heart, proper anaerobic exercise can not only make you build solid abdominal muscles, but also make these abdominal muscles no longer have to be buried under fat.
Properly replenish energy
Practicing more and eating less will definitely accelerate the consumption of fat and make you have a symmetrical figure faster? Unfortunately, this is impossible. Fat doesn't come and go for no reason, and neither does muscle. Although exercise will consume your fat, it will consume muscles that can store more energy when the energy is exhausted and it is too late to burn fat. Be sure to replenish energy when exercising, especially fruits and coarse grains.