1, what's the best effect in thin belly?
1, drink plenty of water
Preferably boiled water and light tea. It is found that drinking water 20 minutes before meals can reduce the energy intake of dinner, and drinking 500ml of water once can increase the basal metabolism by 1/3, and then maintain a high metabolic level for 30 to 40 minutes, which is helpful to consume calories.
2. Eat more green leafy vegetables and fungi.
Vegetables are foods with the lowest energy density except water, which are rich in vitamins and minerals, and the dietary fiber contained in them can also fully increase satiety, especially leafy vegetables. Eat 1-2 Jin of vegetables every day, half of which are leafy vegetables, and the cooking method should be less oil and less salt.
3. Use bean products instead of meat.
Meat can provide us with high-quality protein and mineral iron, but its saturated fat content is high. Eating more meat should lead to obesity. Therefore, bean products can partially replace red meat, reduce fat intake, and the protein quality of bean products is also very high. At the same time, it can also increase calcium intake, such as tofu, dried tofu, dried tofu, yuba and so on.
Step 4 choose a staple food with slow digestion
The white, soft, crispy and delicious staple food not only has high energy density, but also stimulates appetite, causes more insulin secretion and promotes fat synthesis. Therefore, in the choice of staple food, try to choose high-fiber, chewy foods such as oats, sweet potatoes and corn.
5. Cooking habits with less oil and salt
It is recommended to cook more steamed vegetables and stews, and less fry with oil. So is salt. Try to control it, it can arouse people's appetite and make them eat more rice and vegetables unconsciously.
6. Chewing slowly has many advantages
While slowly tasting food, you can feel your fullness more intently, so you won't feel it if you eat too much. Moreover, chewing slowly is conducive to more fully absorbing nutrients and even helping to enhance memory.
7. Eat three meals regularly
Three meals are recommended to be 7 or 8 minutes full. Eating some milk, fruit or a small amount of nuts between meals can keep blood sugar stable and reduce insulin secretion, so as to avoid overeating at the next meal. Don't eat casually after three meals, and don't eat after dinner.
8. Eat out, rinse before eating.
When eating out, most dishes are oily, and vegetables are no exception. It is best to rinse with hot water or clear soup before eating to reduce the intake of oil.
9. Combination of aerobic and strength training
Don't believe that when partial weight loss arrives in thin belly, simple sit-ups can't reduce the beer belly. Be sure to pay attention to aerobic exercise all over your body. It is best to do strength training first, then do aerobic exercise, reduce fat and gain muscle, improve the body's metabolic level, increase consumption and improve abdominal weakness.
10, simple exercise is feasible everywhere.
As long as you have the heart, there are opportunities for exercise everywhere. Take more stairs than elevators, take a walk after meals, stand or not, and it is best to ensure at least 30 minutes of moderate-intensity exercise every day to increase calorie consumption.
1 1, pay attention to sleep.
Chinese medicine believes that middle-aged men have big stomachs and poor sleep quality are the main reasons. The deeper men sleep, the less hormones they secrete, so the lack of hormones increases body fat and accumulates in the abdomen. The older they are, the more obvious the effect will be.
12, quit smoking and drink less.
The harm of smoking and drinking is well known, and it is not conducive to reducing fat. Smoking consumes vitamins and antioxidants in the body and is an enzyme that burns fat; Although the root cause of men's beer is not drinking, drinking can damage the liver and liver cells, which is more likely to lead to abdominal fat accumulation.
2. Other methods of thin abdomen.
(1) Pull-ups and thin stomachs
When playing on the court, you can use the horizontal bar to do pull-ups (choose this sport according to your physical condition). If you can't find the horizontal bar outdoors, practice the horizontal bar with your own doorframe when you get home. Pull-ups practice both hand strength and abdominal muscles.
(2) leg lifts and thin abdomen exercises.
Most women know that leg lifts can reduce their stomachs, but whether they can persist is another matter. Lie flat on the bed before going to bed every day, raise your feet together to 45 degrees, support with the strength of your abdomen, stay for 10- 15 seconds, then put it down, and do it for 10 times continuously. It can not only tighten the legs, but also reduce the weight of the lower abdomen.
(3) Jogging and thin abdomen
Running can exercise abdominal muscles and eliminate abdominal fat. People with big stomachs are "central" obese, so jogging is appropriate and the running distance should not be too long. After a period of persistence, increase the amount of exercise.
(4) Weightlifting thin belly
When doing lunges or squats, lift heavy objects above your head. Because the abdomen is the hinge connecting the upper body and the rest of your life, if you raise your hand over your head, your abdomen needs more strength to maintain the balance between the upper body and the lower body, which will help you lose weight.
Tip: In addition to exercise, thin belly, daily eating habits will also have an important impact on your waistline, because diet control is always the best way to keep fit.
3, weight loss needs to persist
1 strength training
Strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased.
Step 2 go to bed early
A healthy diet and regular exercise can help to eliminate stress and abdominal fat, but only if you get enough sleep. Lack of sleep may lead to an increase in the stress hormone cortisol, followed by an increase in abdominal fat.
3. Drink more green tea
Green tea has many benefits. In addition to skin care and anti-cancer, researchers recently found that it is even a good abdominal fat burner. The latest research in Nutrition magazine found that exercisers who drink four cups of green tea a day lose more than eight times of abdominal fat in 12 weeks compared with those who drink ordinary caffeine drinks. The researchers concluded that catechol contained in green tea can effectively accelerate the metabolism of fat.
4, a small amount does not need to be taboo.
Fat people eat the same food as thin people, but fat people always eat too much. Slim people eat all kinds of delicious food, but they eat very little. They value quality, not weight. In this way, they can not only keep the balance of body heat, but also taste delicious food.
5, intended to enjoy
Slim women eat slowly, concentrate and never rush. Experts say: "Reading or watching TV while eating will make people not realize whether they are full, whether they eat too fast or too much. It's important to chew slowly, because it takes 20 minutes for the stomach to send the message "I'm hungry" to the brain. People who gobble will eat more than those who chew slowly. " If you want to enjoy every meal, you should create a pleasant dining atmosphere, the dining table should be clean and the lights should be weak. According to research, people eat twice as much under neon lights as under comfortable lights.
6. Don't eat unless you are hungry
There are many reasons for eating, such as boredom, fatigue, frustration and hobbies. Hunger often plays no important role in it. Slim people, on the other hand, are not stimulated by the outside world and do not stick to fixed meal time or traditional customs. They only listen to hunger signals from their bodies. Only when they feel hungry will they eat. However, don't ignore real hunger, because people eat too much when they are hungry.
7. Don't blame yourself for eating sweets.
Busty women often fall into a vicious circle: after eating some "forbidden things" (any delicious dessert), they will feel guilty, and the consequence of self-blame is often to abandon themselves to eat high-calorie food.
8. You don't need to calculate heat.
Few slim women can calculate the calories of each meal. However, most slim women are fond of foods that help them stay slim. For example, she will naturally choose live tuna instead of canned tuna, and overweight people often lack this awareness.
9. Buy food purposefully
When buying food, you should have a "slimming consciousness", don't be attracted by the displayed food, and shop according to the list you make at home to keep fit. Slim women should buy some sweets only for their own taste, not their own. Even if you want to buy it, you should buy it in a small package, not a giant bag for the whole family.
10, move on.
Slim women are naturally active. This doesn't mean that you have to go to the gym to exercise. They don't take the elevator, take the stairs, don't stand still on the roller elevator, ride bicycles as far as possible without driving, and go shopping on foot as much as possible. These activities will bring them more fun than those beyond themselves.
1 1, don't call yourself.
Slim women don't often weigh themselves, just give them a little room to swing, no more than 2 to 3 kilograms. This can be simply controlled by the width and tightness of the clothes.
12, one day 1 meal, 5 weeks thin 10 kg.
It is very convenient to cook liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day.
13, walking for 45 minutes, losing weight for half a year 10 kg.
Walk 5 kilometers in 45 minutes, 1 time every day, five days every week, and you will lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating.
14, fixed exercise
Doing regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, increase muscle and make you energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight.