Apple-shaped body how to lose weight Apple-shaped body is a very common body shape now. Its main feature is slender limbs, but obesity in the waist and abdomen is more obvious. Generally speaking, the way to lose weight in this size is relatively simple, and it is enough to lose weight mainly on the abdomen.
Dieting to lose weight
If you want to lose weight, you can start with diet and control calorie intake. Eat more unsaturated fatty acids that are good for the heart. Such as nuts, avocados and olive oil, to reduce the occurrence of disease-related inflammation and increase the body's ability to burn fat. Strictly control the intake of carbohydrates. Choose complex carbohydrates rich in dietary fiber, such as coarse grains, soybeans, fruits and vegetables. Slow down the digestion of carbohydrates and reduce the levels of insulin and cholesterol. Divide each meal, pay attention to balanced nutrition for breakfast, slightly more staple food for lunch, less staple food for dinner, more legumes and vegetables, and choose Sydney, blueberry, peanut butter and so on as snacks.
Exercise and lose weight
Many reasons for the formation of apple-shaped figure are lack of exercise, so you must exercise if you want to lose weight. Partial body shaping is inseparable from fat reduction. Don't expect to "reduce the place where you practice". The tactics of singles may be doomed from the beginning. All fitness instructors will tell you that the basis of fat loss is aerobic exercise. It is recommended to do aerobic exercise at least three times a week for at least 30 minutes each time, such as jogging, cycling, swimming and indoor cycling. At the same time, combined with abdominal or whole body strength training, twice a week, such as belly rolling, to help tighten abdominal muscles and narrow waist circumference.
Apple-shaped body weight loss plan 1. Eat more coarse grains
In addition to sitting for a long time, apple obesity is also related to constipation, which easily leads to abdominal fat accumulation. Coarse grains are rich in dietary fiber, which has a strong satiety and detoxification effect, and has a significant effect on curing abdominal obesity. To change the apple-shaped figure, we should add a proper amount of coarse grains, such as brown rice, oats and red beans, to our daily diet.
Second, do more abdominal exercises.
1, prone on the ground, forehead down, only the belly to pubic part touches the ground, thighs are only close together, arms are stretched forward, palms are down, legs are straight, and soles of feet are up. Inhale and exhale normally, lift your right arm and left leg at the same time, then switch to your left arm and right leg, and count slowly from 1 to 10 like swimming. Repeat five groups.
2. Lie on your back, straighten your legs together, put your hands on your sides, inhale, and lift your legs with abdominal strength to make them perpendicular to the ground. Hold your posture for 3 seconds and put your legs down. Repeat the action 15 times.
3. Lie on your back, put your hands on your sides, slightly separate your legs and bend your knees. Use waist and abdomen strength to roll up the upper body, straighten your arms, and touch your knees with your palms. Then restore and repeat the action 30 times.