1. How to reduce abdominal fat
1, eat fruits and vegetables every day.
Thin abdomen is inseparable from whole body weight loss, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively cure Liao's stool chyme, which is one of the culprits of long belly.
2. Drink more water and less carbonated drinks.
Drinking a cup of boiled water, light honey water or water containing cellulose when getting up can promote gastrointestinal peristalsis, excrete garbage and metabolites in the body, and reduce the chance of small belly. Normal people consume an average of 2000-2500ml of water every day, so they should replenish water to their bodies in time. But don't drink too much water continuously in a short period of time, otherwise the blood will be diluted by osmosis, resulting in a decrease in the concentration of oxygen and nutrients in the blood. In addition, try to drink less carbonated drinks and drinks with high sugar content.
Step 3 stay away from alcohol
Whether it is beer, cocktails, white wine, or other forms of fine drinking, it may be the chief culprit of abdominal fat. Although wine contains no fat, it is high in calories. A cup of 200ml Beijing beverage contains 100 kcal. In addition, alcohol will increase the body's cortisol level, which will store more fat in the abdomen.
Step 4 eat less fat
If you are worried about losing weight, you should eat less fat. Pay more attention to diet and lose weight. Eating less high-fat pork at ordinary times and choosing poultry and fish with high fat in protein will help you lose weight.
5. Sit up straight.
The correct sitting posture, abdomen and chest can reduce the fat accumulated in the abdomen. Therefore, always remind yourself to hold your chest and abdomen, even if you can't keep it all the time, just think about it and do it, which may make you lose 2 pounds or more fat from your stomach.
Step 6 massage the abdomen
The best way to lose weight quickly is to do circular massage clockwise or counterclockwise after abdominal exercise to 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 it will definitely have a significant effect.
7, coarse salt diet
Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath.
8. Eat an apple before meals
Apple contains a special kind of pectin. Pectin is a soluble fiber, which swells when it meets water. So eating apples and drinking water will make you feel full. Eating before meals can effectively reduce our appetite for dinner.
9, a brisk walk to and from work
Accelerating the pace of walking can burn the body's calories, which in turn helps to lose the fat on the stomach. If female friends don't have time to exercise, they can speed up the pace of walking on the way to and from work, let the body digest enough calories, or exercise to lose weight. They can walk faster every day and lose weight even if they don't exercise regularly.
10, rejecting trans fatty acids.
We often see that some foods in the nutrient list contain trans fatty acids, which will bring extra fat to the body and add a little fat to the body. Trans fatty acids can also harm health and increase the risk of illness. Therefore, refusing the intake of trans fatty acids is not only beneficial to health, but also can inhibit the growth of fat and promote weight loss.
1 1 to ensure adequate sleep.
According to research, people who sleep only 6 hours a day are generally overweight and have more abdominal fat than those who sleep 8 hours a day. Because lack of sleep will double your stress and increase your belly fat. Therefore, the premise of thin abdomen must be to ensure adequate sleep.
12, lateral shoulder and lateral abdomen
Lie on your side and clamp the cushion with the strength of your legs and stomach. Put your hands on the ground and keep your body balanced. Look up and look straight ahead. Adjust your breathing, hold the cushion with your legs and lift it up. Only by moving slowly can we achieve the ideal slimming effect. 10 actions are grouped, and 10 actions are repeated. Effect: effectively contract the muscles of abdomen, thigh and calf, and make the legs slimmer.
13, sitting on a diet ball and watching TV
If you like watching TV, you might as well buy a weight-loss ball and sit on it and watch TV, which has obvious effect on eliminating abdominal fat. Because when you sit on the weight-loss ball, you need to balance your body with your abdominal muscles, so that you can exercise your abdominal muscles invisibly and make your abdomen more compact. Legs together, hands high, fingers opposite, take a deep breath, abdomen and chest, and lift your whole body up as hard as possible. Thin waist and abdomen, tall and straight posture.
14, plastic wrap abdominal weight loss method
This method of losing weight is quite popular among young girls in Japan. Every week 1-2 times. Methods: White vaseline was thinly and evenly coated on the fat belly, and then wrapped with plastic wrap for kitchen use. The trick is to wrap it tightly enough and fix it with scotch tape. After the bathtub is soaked, the water temperature should be 40-42 degrees Celsius. Just soak the part below the waist for about 5- 15 minutes. At this time, the abdomen wrapped with plastic wrap should sweat a lot. After soaking for half a bath, peel off the plastic wrap, wipe off the vaseline with a hot towel and wash it with soap. Then while washing cold water, beat your abdomen rhythmically with your palm for 2-3 times.
2. The method of tightening the lower abdomen
1. Stand for 30 seconds in the morning and stretch.
Lift your feet obliquely back and up, about the height of a ladder, so that you can lift the pelvis and move to the muscles of your hips and waist.
Lift your left foot obliquely to the left to maintain a sense of extension. If you start shaking and can't keep your balance, you can hold the wall or the back of the chair with your right hand.
In order to lift the pelvis, the left foot should continue to lift up and back one step. At this time, muscles outside the feet such as hips and waist will be stimulated. Change your right foot and repeat the above actions.
If you want to reduce your flank, you can lift your feet from the front.
Although many people want to lose weight through exercise, they don't stick to it because they can't squeeze out the time. For people in this situation, our suggestion is that you can exercise several times for a short time while burning calories. Although the exercise time is very short, it can reach a state of high calorie consumption after repeated many times.
Suggestion: After 30 seconds of abdominal reduction exercise, go to work or do housework to get your body moving.
2. Every day 10 minutes
The left and right twisting of the body will stimulate the muscles of the trunk. The lower abdomen becomes tight and beautiful lines come out!
3. 8 minutes a day
This simple pelvic exercise is very effective for waist exercise. The stretching of abdominal movement has restored blood to my small waist!
With the correct breathing method, the lower abdomen has lost weight.
Hand and foot movements combined with deep breathing and repeated practice can stimulate all four kinds of abdominal muscles, and can also help the normal peristalsis of the intestine and flatten the originally bulging abdomen.
Step 4 keep your mouth shut
The first task of losing weight is not to make a plan or do strenuous exercise at once. But be sure to keep your mouth shut! Diet control is the best way to solve this embarrassing problem. Try to eat less high-fat foods such as cream cake, chocolate, ice cream and potato chips, and don't indulge your mouth and stomach too much. What you call disaster also applies here.