1, how to get rid of abdominal fat
1, eat in a big bowl.
Whether it's a buffet or dinner at home, pay attention to the container of rice! In the survey of people with obesity symptoms, it is found that almost all of them like to eat big bowls.
Your bowl is big enough to hold more dishes, but this is the main reason why you can't get rid of belly fat. You will eat more food in a big bowl and hoard it in your stomach, which will turn into waist fat. In order to avoid this situation, choose a small plate or bowl to eat, so as to control your appetite.
2, often drink carbonated drinks
Do you need 1 cup or 2 sodas a day? If so, you should pay extra attention to your health. According to research, people who drink one or two cans of soda every day have a waistline five times thicker than those who don't drink soda! This study is based on the fact that a lot of sugar in carbonated drinks will make you want to eat more, so you will unconsciously eat more.
Diet soda is not much better. Adding artificial sweeteners will still give you an appetite. So if you are a serious beverage addict, you would rather choose a relatively healthy glass of freshly squeezed juice or lemonade. Choosing a healthier drink can not only absorb some nutrients, but also reduce the intake of sugar. Besides, soda can't quench your thirst, so why drink it?
Step 3 eat in the middle of the night
Sleeping after meals is not only easy to accumulate fat in the abdomen, but also dangerous to gastroesophageal reflux.
Of course, lying down after a meal can also cause this symptom. To avoid this, don't lie down for at least 3 hours after dinner. If you are hungry in the middle of the night, you can use fruit instead of snacks to satisfy your appetite.
4, love to drink iced drinks
This is a taboo for all celebrities, stars and models. You can't drink ice! Many stars say that they only drink warm drinks.
In fact, ice products are harmful to girls' health, so I began to quit this bad habit, starting with warm water!
5. Sitting for a long time
OLs in the office often sits on the computer, which easily leads to poor sitting posture and lack of exercise.
Of course, in the long run, the waist circumference of the abdomen will become larger. First of all, you should sit upright in the office and remind yourself to tuck in at any time. In addition, it will naturally help to develop the habit of regular exercise and fitness.
2, the method of thin abdomen
1, abdomen rubbing: the practitioner lies on his back on the bed, puts his hands on his abdomen, and massages clockwise and counterclockwise for 50 times; Then, put your hands on your abdomen and massage up and down for 50 times. If you don't need to think, you can hold your breath and lift your abdomen, in a group in the morning and evening.
2, body rotation: legs upright and shoulder-width apart, hands akimbo or pituitary gland on both sides, swing with the body, the body turns to the left and right 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.
3. The body bends forward and stands back: the legs are upright, shoulder width apart, and the upper body tends to bend forward and stand back. Keep your knees straight and try to touch the ground with your hands for 50 consecutive times. (you can also step by step according to your physical condition).
4. Lift your legs in turn: stand with your legs straight (you can also hold the wall, desk, windowsill or bed or carpet with your hands). Try not to move your upper body, lift your knees to your chest as much as possible, and hold your legs with your hands. Repeat 50 times.
5, sit-ups: exercise to reduce the fat on the stomach, practitioners lie on the bed or carpet, legs straight, upper body forcibly sit up, and then lean forward, hands touch the toes, repeated several times in a row.
6. Hip-twisting small jump: in situ, both feet jump up straight knees and twist hips, while both feet jump up and twist hips left and right. Swing your arms from side to side in the opposite direction of twisting your hips on your chest and repeat them several times in a row.
3. Indoor fat burning exercise
First, aerobics
Besides doing aerobic exercise outdoors, you can also do it indoors. You can buy some aerobics course DVDs and dance to the music while watching them. It can easily consume 365,438+05 calories, which is more effective than other aerobic exercises.
Second, kick shuttlecock.
Shuttlecock kicking is also one of aerobic exercises and a healthy weight loss exercise. If you want to lose weight quickly, but don't want to take part in a lot of exercise, then I personally suggest that you use shuttlecock to lose weight. The revised method is very suitable for white-collar workers who work in the office for a long time. They are busy at work, so they can take some time to kick shuttlecock after work, which can not only lose weight, but also keep fit.
Third, jump rope.
Skipping rope is the most familiar thing for each of us, and almost everyone has played it, but you should know that the amount of exercise for skipping rope is quite high. Jumping rope can consume 525 calories per hour. So if you want to lose weight, skipping rope is also a good way.
Fourth, indoor bicycles.
Bicycle can be said to be a very common mode of transportation in our daily life, but as an aerobic exercise to lose weight and keep fit, it has also been popular in recent years. The advantage of riding a bike is that the level and range of exercise are relatively tight and can be adjusted by yourself. For example, riding a bicycle slowly and easily can consume 2 10 calories; If you speed up and increase the intensity, the heat consumed can reach 420 calories, which can be increased by 2 times! And as a means of transportation at ordinary times, it is super convenient to exercise at any time.
Five, step machine
Aerobic exercise can also be done indoors. Treadmill is one of the most popular indoor aerobic exercises. The amount of exercise is not very large, but it can consume 325 calories per hour! If you don't have a treadmill at home, it will have the same effect to use wooden boxes or magazines to go up and down the steps, but pay attention to safety.
Sixth, climb stairs often.
Jogging along the stairs is a good aerobic exercise. The specific method is to climb 6- 12 stairs at the fastest speed, rest for 2-3 minutes after each run, and repeat this exercise. If you want to exercise your legs, you can try to skip it step by step, and the weight loss effect will be better.
Seven, lift the laundry bag
Don't underestimate washing clothes. Washing clothes is a helpful and energy-consuming housework. You can also lose weight by using a laundry bag full of dirty clothes before washing clothes. Lift the laundry bag directly, don't let it touch your body, and then put it down, so that you can fully exercise your arms, shoulders, chest and abdomen.
Eight, press the chair
You can do this exercise at any time, whether at home or in the office. Find a chair to sit up straight, put your hands on any armrest, put your feet flat on the ground, then pull your body up, slowly count to 10, and then resume sitting. Repeating this action repeatedly can effectively exercise your back muscles.