1, abdominal massage to lose weight
1, massage abdomen to relieve constipation
This method is to dredge qi and blood, promote the tension and peristalsis of gastrointestinal smooth muscle, enhance the function of digestion and excretion, dredge stool and detoxify through simple abdominal massage. The specific method is as follows:
Lie on your back, relax your whole body, put your palms on your abdomen, massage clockwise 15, then counterclockwise 15, move to the lower abdomen, then massage down from the upper abdomen to the pubic symphysis for 20 consecutive times.
When you massage, you must empty the Bian Xiao. When you massage, you should relax, the intensity should be moderate, the movements should be gentle, and the breathing should be natural. If you feel comfortable during the massage, don't hesitate to go to the toilet immediately. When using this method, you must ensure that your body is not too full or too hungry. After massage, you can drink plenty of water to promote the discharge of toxins. It is best to massage once a day before going to bed.
2, intestinal tapping method
Put your fingers together, make a fist gently, touch your abdomen, move clockwise bit by bit, and knock at the same time. Change hands and tap three times. This flap can promote intestinal peristalsis, thus improving indigestion, gastrointestinal dysfunction and solving constipation.
3. Waist tapping method
Like intestinal percussion, put your fingers together and gently slap your fists on both sides of your spine. Doing so can also promote intestinal peristalsis and eliminate problems such as fatigue, low back pain and allergic dermatitis.
Step 4 drink water on an empty stomach
Everyone knows that drinking more water can help us get rid of excess garbage toxins, especially the first glass of water in the morning is more conducive to people getting rid of toxins. Drinking about 500 ml of water after getting up every morning can make the stomach rest all night and promote intestinal peristalsis, which not only helps the body to discharge metabolic waste and replenish the water lost during sleep, but also helps to eliminate fatigue and stimulate appetite.
Abdominal fat is stubborn. What you need to lose is to reduce the body fat rate. To put it bluntly, you can finally lose belly fat. Reducing body fat is the only way. Don't just believe in reducing abdomen. Exercise is an aid, and diet is the key to success or failure. Exercise is effective at first, and will soon be balanced, because there are three variables that will affect fat loss: calories produced by diet, metabolism and exercise consumption. The function of exercise consumption is the easiest to balance in the whole process of reducing fat, and controlling diet is the most important part of reducing fat. Diet is the best way to reduce fat, supplemented by exercise. Exercise is also the first place to promote muscle training and maintain muscle strength. Muscle training can be done once a week. Diet adopts the way of high and low carbon water cycle. Three high-heat days are connected with two low-heat days. The second low-heat day can eliminate the staple food for lunch and dinner. The main reason for low fever is to reduce the staple food by two-thirds on the existing basis. Breakfast is the most important meal, and you can exercise on a hot day. The purpose of high and low carbon water cycle is to make the reduced calories be used to reduce fat as much as possible, instead of offsetting it by reducing metabolism. The fat reduction period should not exceed 3 months. If you encounter a bottleneck during the fat reduction period, you need to break the platform by breaking up the days with high fever, or simply end the fat reduction period and resume eating for at least two weeks before starting again.
2. What should I pay attention to in abdominal weight loss?
1, appropriately reduce dietary calories. The calorie intake is lower than the calorie consumption. When the balance is negative, the body fat is gradually decomposed and the weight is gradually reduced. In other words, fat people are overnourished, so 70-80% of them are usually enough to eat.
2. Replace high-calorie food with low-calorie food, and replace fat meat with poultry meat and lean meat. Use eggs, milk and bean products instead of snacks with more sugar and oil. Chocolate, milk ice cream and candy are not edible.
3. Increase vegetables, beans and bean products, while reducing foods with high sugar, oil and calories; Stems such as celery, rape and Chinese cabbage; Cucumber vegetables such as wax gourd and zucchini.
4. Aerobic exercise, such as walking, jogging, aerobics, dancing, cycling, swimming, skipping rope and climbing stairs.
5. Establish a healthy lifestyle, reasonable nutrition, active exercise, adequate sleep, be good at adjusting psychological stress and maintain emotional stability; Please do not smoke, take drugs or drink alcohol.
6. Give priority to reducing staple food. Eating too much staple food, like fat, can lead to simple obesity.
7. Gradually reduce sugar, oil and foods with low nutritional value, such as desserts, fried snacks, western-style fast food and sweet drinks.
8. Supplement various vitamins. No snacks. Don't eat while watching TV. No drinking. Resolutely put an end to alcohol.