1, reduce the fat around the waist.
1. Abdominal breathing
Abdominal breathing is mainly used in yoga practice, but it can also be used alone, which is a very effective method to reduce stomach. The method is very simple, that is, it is required to bulge your stomach when inhaling and retract your stomach when exhaling.
Step 2 Drink water to detoxify
Lack of water in the body and high blood viscosity affect blood circulation and metabolism. I slept all night, and when I woke up in the morning, my body was in a state of water shortage. At this time, drinking a large glass of boiled water or honey water can promote stomach peristalsis, eliminate metabolic waste in the body and avoid abdominal obesity.
3. Pick up beans and thin waist method
Try to eat less dinner every day. If you are not hungry, just eat 30% to 50% full. Take a short rest for more than ten minutes after dinner. Then pour 200 soybeans on the ground every day, bend over without legs, pick them up one by one and put them in the basin on the table. Repeat this action many times.
Stand against the wall
Standing consumes 3~5 times more calories than sitting, and 10 times more calories than lying down. The standard standing posture pays attention to one line and two cores, that is, the back of the head, back, buttocks and heels are in a straight line, and the waist and abdomen are two cores. People stick to the wall, at the same time, their muscles are tight, their shoulders are abduction, and their legs are slightly hard.
2, thin waist food
oat
The high viscosity soluble fiber in oatmeal can slow down the digestion time of the stomach and keep people full. Oats can moisten the intestines to relieve constipation, promote the increase of stool volume and moisture, cooperate with fiber to promote gastrointestinal peristalsis, and play the role of relaxing bowels and detoxifying. It is a good choice to make steamed oats into juice as a drink. Other ingredients, such as apples, raisins, etc., can also be added during beating, and nutrition can help relieve constipation!
2. Apple
Apple contains dietary fiber and pectin, which is beneficial to gastrointestinal peristalsis and clearing serum cholesterol. Calcium in apples contributes to the metabolism of excess salt in the body and eliminates edema. At the same time, apples are rich in potassium, which can relieve edema caused by excessive sodium intake and have diuretic effect. People who eat apples regularly have about 20% lower cholesterol than those who don't eat apples regularly. At the same time, apples also contain more crude fiber, which can be digested slowly in the stomach, feel full and lose weight.
3.Tricholoma matsutake
The cellulose content of mushrooms is very high, and the cellulose content of Tricholoma matsutake is the highest, close to 50%, which is higher than that of mushrooms. Eating more Tricholoma matsutake helps E.coli in the intestine to synthesize various vitamins and promote gastrointestinal peristalsis, which is not only conducive to the discharge of toxins, but also conducive to weight loss. But pine mushrooms are rare. If you don't want to eat matsutake to lose weight, you can consider using mushrooms instead.
4. Black beans
Each cup of black beans contains fiber 15g, and protein is about 15g. Their all-black represents rich flavonoids, and earth-colored foods contain a lot of antioxidants. When you add beans and other high-fiber foods to your daily diet, you must remember to drink plenty of water.
celery
Celery is rich in fiber, so it is called "high fiber food", which can promote gastrointestinal peristalsis and detoxification. At the same time, the heat of celery is very low, and the water in celery accounts for 95%. A celery contains only about 4 to 5 calories (normal adults need about 1500-2000 calories a day). So celery is a good diet food. Eat more when you lose weight.
5.sweet potato
Sweet potato is rich in nutrition. Sweet potato has a high dietary fiber content, and regular consumption can stimulate gastrointestinal peristalsis. In addition, sweet potato is rich in oligosaccharides, which is beneficial to the growth of probiotics and the health care of large intestine. The water-soluble fiber contained in it can keep the elasticity and patency of blood vessels, which is helpful to prevent arteriosclerosis and lower cholesterol.
6. Bamboo shoots
Bamboo shoots are rich in insoluble dietary fiber, have good intestinal function, and contain a lot of sodium, which can effectively prevent edema. At the same time, because bamboo shoots have a good diuretic effect, they can make the human body expel alcohol as soon as possible, and also have a good effect on preventing hangovers.
7.kiwi fruit
Kiwifruit is rich in cellulose, and rich fruit fiber can increase the speed of decomposing fatty acids and prevent excess fat from thickening legs. It is rich in vitamin C, and can also be used as a powerful antioxidant and antimutagenic substance to whiten skin.
3, the risk of excessive waist circumference
1. causes lumbar diseases.
There is a lot of fat in the waist and abdomen, and the lumbar spine is one of the most directly compressed parts. The extra weight per kilogram of the body will increase the load on the spine. First, it will compress the load-bearing part of the body axis, that is, the lumbar spine, which will lead to lumbar diseases.
2. The risk of high blood pressure is high.
The waist circumference between 20 and 30 years old is thicker, and the incidence of hypertension is higher than the normal waist circumference of the same age 1 times; Between 40 and 50 years old, the waist circumference is thick, and the incidence of hypertension is 50% higher than that of normal waist circumference of the same age group.
3. trigger diabetes
Waist and abdomen fat mostly belongs to abdominal obesity type. A study on a group of white women found that the probability of abdominal obese women suffering from diabetes was 10.3 times that of ordinary women.
Damage internal organs
Waist circumference mainly reflects abdominal visceral fat accumulation. The increase of visceral fat content or the proportion of visceral fat to total fat is an important factor endangering health. Visceral fat mainly exists in abdominal cavity, such as around and inside organs such as liver, pancreas, stomach and intestine. Excessive visceral fat entering the digestive system will cause damage to organs such as the liver, leading to fatty liver and other diseases.
4. Causes of waist and abdomen obesity
1. Unable to sit for a long time.
Sedentary is the cause of waist and abdomen obesity in many office workers, especially after meals. Sedentary will affect digestion. If the food you eat can't be digested, toxins will accumulate in the body, which will lead to constipation for a long time and then abdominal obesity.
Childbirth
After giving birth, the skin of a woman's abdomen becomes loose. If you don't strengthen exercise and exercise your abdomen, you will leave an opportunity for obesity. The increase of fat is the easiest to "drill" into the slack place, so the obvious body problem of many women after giving birth is abdominal obesity.
3. Slow metabolism
At the age of about 30, the growth hormone in the body will begin to decrease, the muscles will be lost, and the metabolic ability will become worse. So as long as you eat more for a few days in a row, it will soon be reflected in your weight. And the part that people get fat most easily is the abdomen.
Don't pay attention to your diet
Abdominal obesity is the most prominent figure change of men after middle age. After middle age, men's metabolism slows down. If you often go out to socialize, smoke and drink, your abdomen will easily protrude. So do women. If they don't pay attention to their diet, they will eat too much, too greasy and difficult to digest, and there will be problems such as constipation and obesity.
5. What should girls pay attention to when losing weight?
First, get up.
Early morning is the best time to thin the waist and abdomen, so after getting up, the action of thin the waist begins. 5 am to 7 am is the time to detoxify the large intestine, so drinking a glass of water after getting up in the morning can help detoxify the large intestine and improve the "work efficiency" of the large intestine. Drinking water can replenish the lost water for the body. In the human large intestine, a lot of toxins have accumulated. If it is not discharged in time, it will not only affect weight loss, but also make the skin dull and acne. In addition, drinking water can also promote the discharge of stool and help you solve the constipation problem.
While maintaining the habit of drinking water in the morning, we should also do some small moves to slim the waist and abdomen, such as stretching, slightly twisting the waist, massaging some abdomen and promoting external intestinal peristalsis, which will help improve intestinal function and detoxify more smoothly.
Second, breakfast.
7 am to 9 am is the time to detoxify the stomach, so breakfast at this time is very particular, especially for the stomach, breakfast should be used to "assist" the work of the stomach. In addition, be sure to remember not to drink cold drinks or eat cold food for breakfast, otherwise it will stimulate the stomach and greatly affect the work of the stomach. If you want to lose weight, you can add a cup of soybean milk to your breakfast. Soybean milk contains plant protein, which can provide essential amino acids for human body and improve the burning rate of fat. Soymilk also contains oligosaccharides, which can improve intestinal metabolism and prevent constipation. Drinking soybean milk often can effectively eliminate the small belly and improve the skin.
Third, go to work.
Some people go to work far away from home, and it takes more than an hour just by car, so since they have more than an hour's spare time, why not make good use of it to lose weight?
The method is simple: when sitting in the seat, straighten your back, then tighten your abdomen and press the bag with your hand. In this process, you should also press your back and stop for a little rest after a few minutes. If you are standing, you can hold your bag in the position of your abdomen, and then tighten your abdomen as well. At the same time, press the bag with your hand to help you abdomen, and then rest for a few minutes.
If you walk to work, just adjust your walking posture and breathing. Specifically, when exhaling, the abdomen is tightened at the same time, then it is relaxed when inhaling, and it is as long as possible when exhaling. After getting used to this kind of breathing, your stomach will soon lose weight, and these actions can make your body lines smoother.
Fourth, lunch.
The waist is the part of the human body that is easy to accumulate fat, so it is necessary to slim the waist and control the food intake, especially at lunch time. If it is not well controlled, it is easy to eat more, so it is necessary to allocate the weight of a meal in advance, and do not add rice or vegetables after eating. Seven or eight points full is the most beneficial to lose weight. Try to choose foods that are conducive to thin waist and abdomen, among which fruits and vegetables must be indispensable. The cellulose rich in fruits and vegetables is a powerful driving force for thin waist and abdomen, which can help the intestines to expel waste toxins, and the vitamin C contained in it also helps to reduce fat. In addition, try to eat light food, control total calories, and ingest a certain amount of protein and protein, which can increase satiety and reduce abdominal fat.
If you still sit still after lunch, it is equivalent to directly giving fat a chance to accumulate in the waist and abdomen. Be careful not to bend over when you stand up after dinner. I suggest you stand against the wall, that is, stand with your back against the wall, so as to ensure that your body is upright and promote digestion.
During the period, you can also cooperate with some small exercises to slim your waist, separate your legs and concentrate your whole body strength on your hips. Lift your hands slowly, straighten them and stop, keep your palms open, and the distance between your arms is slightly less than your shoulder width. Then keep your legs still, twist your waist so that your body slowly turns left, your arms follow your body, then go back to the front, and then practice. Pay attention to keep your upper body straight all the time. Regular practice can also make the waist more flexible, enhance the flexibility of the waist and help narrow the waist circumference.