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Men love to drink beer, women love to drink milk tea, men and women love to eat and drink, and don't pay attention to diet. Overnutrition leads to excessive visceral fat, a small belly, and it is easier to be tired and lazy when walking. At this time, obesity diseases are more likely to patronize you. How can I lose the meat and visceral fat on my stomach?
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You need to start from many aspects to promote health and lose your stomach.
1, eat a high-fiber diet.
Nowadays, people eat too much nutrition, lack dietary fiber, and are prone to constipation and obesity. Not eating high-fiber food helps to prevent the generation of fat and promote the metabolism of garbage. Usually eat more broccoli, melons, carrots, celery, pumpkins, brown rice and other foods, and eat less fine pasta, fat, desserts and other foods to prevent blood sugar from rising too fast, leading to fat accumulation!
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2. Eat some high-protein food in moderation.
You can usually eat some fish, dairy products, shrimp and chicken breast, and pay attention to keeping light cooking. The calorie is not high, which contributes to the nutritional balance of the body. High protein provides nutrition for muscles and prevents muscle loss. Adequate muscle helps to improve the body's metabolic rate, keep slim, reduce abdominal fat, and make you lose weight faster.
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3. Carry out aerobic exercise all over the body
Don't simply do belly rolls or sit-ups. The amount of exercise is too low, and the efficiency of burning fat is very low. If you can't build muscles, you can't burn much fat. You should choose aerobic exercise, such as aerobics, running, skipping and so on. These are all good brushing exercises. When you lose weight, your lower abdomen will also become thinner. It is recommended to train for half an hour at a time, 3-4 times a week or more, and last for 4 weeks. The waistline is obviously reduced!
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4. Reject high-calorie junk food
Usually high-sugar and high-fat foods must be eliminated, such as milk tea, fried chicken, potato chips, chocolate, popcorn, cola and so on. These are easy to raise blood sugar. Obese people eat these foods, which can easily cause hyperlipidemia and affect their health. Usually, you should replace these snacks with boiled water or tea. You can also choose high-fiber low-calorie fruits such as oranges and passion fruits, and eat them when you are hungry.
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5. Do more abdominal exercises.
Rubbing the abdomen is also recommended by Chinese medicine. How to rub it? You can choose to rub your abdomen clockwise and then counterclockwise, each time 1 min, and do five groups. Rubbing the abdomen only takes 10 minute each time, or about 1 hour after meals, which can promote digestion, prevent tummy and promote defecation.