1, how to effectively reduce abdomen
Abdominal fat is mainly visceral fat. When the intake of calories is greater than the consumption of calories, the excess calories will be converted into fat and temporarily stored in the abdomen, which can be quickly burned to provide energy when the calories are insufficient. If a person consumes too many calories for a long time and only stores abdominal fat, it is easy to cause abdominal obesity (central obesity)
There is more fat on the inner side of limbs than on the outer side, and more fat is deposited on the abdomen than on the back. This phenomenon accords with the "near-gravity effect of fat accumulation". The center of gravity of human body refers to the point where all links of human body are subjected to the resultant force of gravity. The proximal effect of the center of gravity of fat accumulation means that human fat tends to radiate around the center of the human body, and it is easier to deposit fat under the skin near the center of gravity. The fat deposition rate at the distal end of the human body, such as the head, forearm and calf, is slower than that near the specific gravity center.
It is best to accumulate fat in the human body near the center of gravity, and the abdomen is close to the center of gravity when standing. The accumulation of "standby energy" here will not affect the change of the center of gravity when human beings stand, run and jump, especially to maintain the geometric balance when human beings walk upright. Therefore, abdominal visceral fat and abdominal subcutaneous fat are the first choice for fat accumulation; The next areas are the hip, the inner thigh (the position of the root of the thigh as the saying goes) and the inner forearm.
Dietary essentials of abdominal weight loss
Arrange three meals reasonably
It is best to choose low-fat yogurt, cereal, eggs and other healthy diet foods for breakfast, which not only helps to eliminate excessive fat intake, but also reduces fat, and is the best choice for rapid weight loss! As for meat and seafood, it's left to Chinese food. You can eat something light for dinner, and vegetables should be the majority.
Eat nutritious low-calorie food.
That is, eat less food with less nutrition and eat more food with high nutritional value although it has calories. For example, dry rice flour contains less than 6% protein, while dry oats contain as much as 13% protein, and the contents of vitamins and minerals are several to ten times that of rice flour. If you eat the same bowl, eating oats is obviously more cost-effective and less likely to be hungry, although the calories of oats are slightly higher than rice noodles in terms of dry matter.
It is more reasonable to eat all kinds of food normally, but each food should choose the type with less oil and less sugar. The staple food should be non-fried, oil-free and sugar-free varieties (for example, sesame cakes should be oiled, and steamed bread should not be oiled; Rice is not oily, fried rice is oily; For example, miscellaneous grains porridge can be eaten directly as a side dish, without sugar), vegetables should be cooked with less oil (for example, "spicy incense pot" and "dry pot" dishes add a lot of oil, while cooking cold salad dishes adds little oil), and fish should also choose varieties with less oil and light cooking (for example, eating sauce beef has less fat and steak has more fat; For example, eating steamed fish has little fat, and dry-cooked fish has a lot of fat.
Eat small portions of food
Pay attention to the amount of food you eat. When you are used to eating a lot of food, please try to choose a small amount of food from today. For example, if you want to eat a big hamburger set meal on weekdays, you should change it to a small hamburger with a garden salad today. For example, if you want to eat a big bowl of fried rice on weekdays, change it to a small bowl of rice today. I usually eat five ribs per meal, but now I can change it to two.
Restaurants often provide more food than we actually need, which makes us eat more unconsciously. In fact, everyone should choose the consumption according to personal needs, and try to reduce it by 20% to 30%, which will definitely reduce weight in the long run. If you reduce the number of pounds, you can also reduce waist fat.
Key points of abdominal weight loss exercise
Abdominal weight loss exercise Aerobic exercise combined with muscle training is more effective.
A complete exercise cycle should be warm-up and stretching activities (10 minutes)-muscle training (20 minutes)-aerobic exercise (30 minutes)-relaxation and stretching (10 minutes).
Exercise 4-5 times a week. It is best to have a complete exercise cycle at a time. If time does not allow, you can slightly compress the exercise time, but you need muscle training+aerobic for not less than 40 minutes.
Recommended aerobic exercise: aerobics, jogging, brisk walking, skipping rope, etc.
Muscle training recommendation: 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.
In short, to lose belly fat, we need to develop a healthy lifestyle, that is, take good care of our body every day.
2, detoxification and weight loss matters
Detoxification and weight loss: above 6
1, cleaner
Keeping pores open can help the skin breathe smoothly and detoxify. Detoxification and maintenance of skin pay the most attention to cleaning, such as exfoliation or deep cleansing mask, which can take away dirt on the skin surface and keep pores open.
2, more clear intestines
Toxins accumulate in the body for a long time, which is easy to cause bad breath or constipation. Therefore, the author should eat more high-fiber foods, such as vegetables and fruits with stems and green leaves, and coarse grains such as beans, red brown rice and whole wheat bread to promote gastrointestinal peristalsis.
Step 3 drink plenty of water
Liver and kidney are detoxification organs of human body, and drinking more water can promote the metabolism of liver and kidney. After getting up in the morning, immediately drink a cup of warm water with lemon or honey to help detoxify the liver and kidney, and drink at least 2000ml of water every day.
4, more anti-oxygen
Try to choose skin care products containing antioxidant ingredients (such as vitamin C or grape seeds) or take more fruits and vegetables in daily maintenance, which can actively block the damage of free radicals, improve skin immunity and reduce the accumulation of toxins.
Step 5 sweat a lot
Bathing is to shrink pores with hot air and sweat a lot, which is definitely a good detoxification method. If the effect is more significant, adding bath salt to water can strengthen the removal of harmful substances and eliminate waste. In addition, regular exercise every week can also accelerate lymphatic circulation and help detoxify.
Step 6 breathe more
Deep breathing can transport nutrients into the body and discharge unnecessary waste. It is recommended to take a deep breath for at least 5 minutes every day, or take a deep breath before going to bed, which can also help you sleep.
Detoxification and weight loss: 2 less
1, less exposure
A large amount of exposure will produce free radicals in the body, reduce the resistance of the body and skin, and accumulate toxins.
2, the pressure is small
Excessive stress will produce free radicals, slow metabolism and indirectly accumulate toxins.