How to reduce the fat on the stomach and waist? If you don't exercise for a long time, it's easy to grow a pile of meat on your stomach. How to lose weight in thin belly has become a heart disease for many people, but what should we do? Let me give you a brief understanding of how to reduce the fat on your waist at once.

1 How to reduce the fat on the stomach and waist?

1, the gait should be perfect. Perfect gait can also help you slim your waist. You can try to put a book on your head, straighten your back, abdomen and chest, and learn the walking posture of the model. These small exercises can help you burn belly fat faster and reduce waist fat.

Drinking more water is very important for people's health, and it can also help you keep slim. The most effective part of drinking water to lose weight is the abdomen, because drinking water can help you expel excess toxins from your body and reduce the accumulation of metabolites, which is the most effective way to reduce stomach.

3, regularly help the body to detoxify For the "little belly girl", detoxification plays a very important role. Drinking more green tea, eating more vegetables and eating less greasy food will help to eliminate constipation. In addition, drinking a glass of lemonade before breakfast is also an effective way to help you promote digestion and reduce abdominal fat.

Laughing often is also an effective way to slim your waist. Laughter also needs the participation of the abdomen. Watching comedies and listening to jokes often is a good way to make you laugh.

5. Walking more and skipping rope for 30 minutes every day can improve metabolism and reduce abdominal fat accumulation. In addition, hula hoop is also a simple and effective abdominal exercise!

6, to have enough sleep will not only affect the metabolism in the body, lack of sleep will also cause an increase in abdominal fat. This is because when you are tired, your body will produce more steroids and hormones to affect your digestive system, which will eventually lead to constipation, which will also make your little belly successful.

How to reduce the fat on the belly and waist by 2 1? Stand up straight, tuck in, and have a good posture.

What posture do you use to read this article now? Are you half lying on the sofa or reclining in the office chair? Between sitting and lying, people always like the most comfortable posture, but comfortable posture does not necessarily mean health, especially for people with thicker waistlines. Maintaining a "comfortable" posture for a long time will not only accumulate more and more fat on the stomach, but also strain muscles and ligaments, and even affect cardiopulmonary function. Keeping the posture of holding your chest and abdomen for a long time is actually exercising your abdominal muscles, which is very useful for reducing your waistline over time. If you work long hours at your desk, you must get up and walk for half an hour; When walking, you should hold your head high, your eyes look straight ahead, your toes point straight ahead, your steps are natural, and your steps must be brisk; When standing, the chin is slightly retracted, the abdomen is slightly retracted, and the center of gravity is slightly forward.

2, good exercise and more aerobic exercise.

Exercise is divided into aerobic and anaerobic. Although anaerobic exercise can enhance people's muscles and explosive power, the fitness effect is limited to shaping body lines, which is generally not as good as aerobic exercise. Therefore, people who want to reduce their waistlines had better choose aerobic exercise.

Common aerobic exercise can be divided into track and field, skipping rope, cycling, jogging, playing basketball, table tennis, swimming and walking according to calorie consumption. Among them, brisk walking, swimming, dancing and cycling are the four most suitable exercises recommended by American Daily Health Network, which can effectively improve cardiopulmonary function, lower blood pressure, regulate blood lipid and control blood sugar, especially suitable for middle-aged and elderly people. Every aerobic exercise should not be less than 30 minutes, 3-5 times a week. To master the scale of exercise, we should keep the heart rate close to and not exceed the "bull's-eye rate". Generally speaking, "bull's-eye rate" is equal to 170 minus age. Once there are obvious phenomena such as palpitation, shortness of breath, fever and dizziness, it means excessive exercise.

3, good food, one meat, one vegetable and one bacteria

A reasonable diet is very important for everyone who wants to control their waistline. You can keep in mind the principles of "one, two, three, four, five" and "red, yellow, green, black and white". One: Drink a bag of milk every day. Two: 250 grams to 350 grams of carbohydrates, equivalent to 62 to 82 staple foods. Three: Three servings of high protein. One serving is one or two lean meats or a big egg, or two tofu, or two fish and shrimp, or three or two chickens and ducks, or half two soybeans. Four: four sentences, that is, "coarse and fine, neither sweet nor salty, four or five meals, seven or eight full." Five: 500 grams of vegetables and fruits. Eat more colored food. "Red": tomatoes, red wine (a small amount), red peppers, etc. "Yellow": carrots, sweet potatoes, corn, pumpkins and so on. "Green": green tea. Drinking green tea regularly can prolong life, reduce tumors and reduce arteriosclerosis. There are also green vegetables rich in various vitamins and minerals. The deeper the green, the more nutrients there are. "Black": Black food, such as auricularia auricula, can reduce blood viscosity. "White": refers to oatmeal, plus bean products and garlic.