First, the four types of "small belly"

1, epigastric bulge

Maybe the upper abdomen is still flat when you get up in the morning, and it will swell from the stomach to the lower abdomen after you get up in the afternoon, and it will gradually bulge out. If it is a bulge in the upper abdomen, it may be too much visceral fat. When the internal organs are squeezed, the stomach will be propped up outward. This situation is usually due to overeating, eating too much food, easily suffering from hyperlipidemia, hypertension, diabetes and other diseases, and even affecting cardiovascular health!

2. Abdominal bulge

This is due to excessive accumulation of fat, leading to obesity in the lower body, thighs and buttocks will appear thick, which is often the case for people who are often constipated and lack of exercise!

3. Waist fat

This is more common in postpartum women. Because postpartum abdominal muscles become slack and lose elasticity, it is easy to make the muscles on both sides droop! It is generally believed that the rectus abdominis is separated and spread to both sides and lost its support.

4. Overall abdominal bulge

This is generally caused by excessive subcutaneous fat and visceral fat. If it is an overall abdominal bulge, it may not only have the problem of abdominal obesity, but also the overall weight may exceed the standard! ! Need to do body slimming training.

5. Obesity in other parts

According to the location of fat accumulation, obesity can be divided into two types: one is subcutaneous fat obesity, which is obesity caused by subcutaneous fat accumulation. It is characterized by fat accumulation in the abdomen, thighs and buttocks, also known as pear-shaped obesity (usually "belly bulge"). The other is visceral fat obesity, in which fat accumulates in the abdominal cavity. That is, we often say that beer belly is more common in postmenopausal middle-aged and elderly men and women (usually "upper abdominal bulge" or "overall abdominal protrusion").

Second, how to deal with subcutaneous fat and visceral fat?

1, how to reduce subcutaneous fat?

Often people with subcutaneous fat obesity have such characteristics: fat accumulation in the lower body, loose skin, shrinking wall thickness of abdominal skin, fat accumulation in the root of thigh and so on. It should be noted that subcutaneous fat cannot be reduced by local exercise such as sit-ups. To reduce local fat, local exercise must be carried out on the basis of whole body exercise to achieve good results, and attention should be paid to controlling diet.

(1) motion

It is best to choose continuous aerobic exercise with moderate intensity or above and keep it for more than 45 minutes. Jogging, swimming and pedaling are all good choices ~ Then do 3-5 minutes of sit-ups and abdominal rolling every day, and adjust your body shape with yoga. It is recommended to keep exercising 15~25 minutes. Specially recommended actions are bending, cobra pose, flat support, etc.

Research shows that when we are at about 70-75% of the maximum heart rate (HR) and the oxygen uptake (VO2) is 65%, the body will use fat as the energy source in the largest proportion, which can effectively reduce fat. After continuous exercise with 73%VO2max intensity for 40min, the duration of excessive oxygen consumption after exercise is at least 14h, which can consume extra heat of 190kcal. This means that in low-intensity long-term continuous exercise, increasing exercise intensity can consume more fat and achieve better results ~

(2) Diet

① Avoid frying, puffing and greasy.

Eating less and eating more meals can make the stomach "hungry" first and reduce the accumulation of food in the stomach.

③ Eat more substances containing more dietary fiber to promote intestinal peristalsis and improve metabolism.

④ You can drink more black tea, which will produce Puno during fermentation. This ingredient can prevent fat accumulation, promote the digestion and decomposition of high-fat foods such as greasy meat and cheese, help sleep and reduce cholesterol accumulation. Especially the newly brewed strong tea, the effect is more obvious!

2. How to reduce visceral fat?

In addition to their own genetic factors, there are two main reasons for visceral fat accumulation:

① imbalance of energy metabolism

Eating more or exercising less may lead to more calorie intake than calorie consumption, resulting in fat storage in the body. When the subcutaneous fat has nowhere to go, the fat will transfer inward. Just because some people have normal weight and body mass index doesn't mean they are safe!

② Endure high pressure for a long time.

Long-term exposure to high pressure will cause endocrine disorders in the body, leading to high levels of corticosteroids in the body, which will lead to visceral fat accumulation.

(1) motion

If you want to lose visceral fat, you need to carry out continuous aerobic and slimming exercises all over your body. Generally speaking, it is best to control the heart rate between 65% and 75%, and keep the exercise time between 40 and 60 minutes. If you exercise regularly, you can keep the frequency of exercise at 5 ~ 6 times a week, and cooperate with certain abdominal training (such as belly rolling, Russian rotation, flat support, etc.). ), you will have obvious effect in two weeks!

(2) Diet

① Solve the problem of "constipation"

Nowadays, many people have great work pressure, often stay up late, and are prone to insomnia. Coupled with careless diet, it is easy to have "constipation"! The symptoms of constipation will lead to bloating, because the stool can not be excreted smoothly, and it will accumulate in the intestine, which will produce abnormal decomposition components and lead to flatulence. It is recommended to drink plenty of water and eat more vegetables and fruits to help defecation.

Pure water (or honey, tea, etc. ) can play a role in relaxing bowels. Ensuring at least 2000ML of water intake every day, especially after getting up in the morning, supplementing 1 ~ 2 glasses of water can improve the metabolism of the body and make the intestines unobstructed.

Vegetables and fruits are rich in crude fiber, and the cellulose in crude fiber is hydrophilic, which can absorb water in intestinal cavity, increase fecal volume, stimulate intestinal peristalsis and promote defecation; Yogurt can increase intestinal probiotics, improve intestinal flora imbalance, and also help defecation. You can drink 100 ~ 200 ml yogurt half an hour after meals, but it is best not to exceed 400ml every day.

2 light diet (less oil and less sugar).

The calories contained in the three major nutrients:

Carbohydrate: 4 kcal/g protein; 4 calories per gram of fat: 9 calories per gram.

The daily intake ratio of three nutrients in human body: generally speaking, sugar is 55-65%, lipid is 20-25%, and protein is 20-25%.

The calculation method of dietary calories is for your reference:

Third, thin belly's sports encyclopedia

1, jogging

The latest research found that jogging can reduce abdominal fat more effectively, instead of doing very strenuous exercise. Duke University researchers conducted an 8-month study to compare the weight loss effects of aerobic exercise (such as jogging) and resistance training (such as weightlifting), and finally found that aerobic exercise such as jogging can reduce waist fat more, while weightlifting has no such effect, but it can enhance strength and lose weight. So to eliminate abdominal fat, aerobic exercise is a better choice.

2. Roll up your stomach and touch your knees.

Lie on your back on the yoga mat, bend your knees, put your feet on the ground, put your palms on both sides of your thighs, touch them when you tuck in, touch your knees with your fingers, exert force on your abdomen, and lift your chest to the shoulder blades off the ground. When you fall, keep your shoulders off the ground.

3, pedaling in the air

Lie on your back on the yoga mat with your arms close to the ground and your legs at an angle of 30. Your legs bend and stretch alternately, just like pedaling a bicycle. Don't pedal hard, keep your lower back close to the ground and keep breathing evenly.

4. Russian distortion

Sit on the yoga mat, bend your knees and lift your legs, straighten your lower back, arch your upper back slightly, turn your shoulders and move your arms, and touch the ground alternately on both sides of your body.

5. Raise your legs.

Keep your body upright, put your hands on your sides, lift your thighs parallel to the ground, and land your toes first. Keep your body stable and don't shake too much.

6. Upper and middle abdominal movements

Lie on the floor, put your legs on the bench to form a 90-degree angle, cross your arms on your chest or back of your head, contract your body, lift your neck, shoulders and upper body (inhale), try to keep your chin close to your chest to avoid pulling your neck, and then slowly return to your original position (exhale).

7. Lower abdominal exercise

Lie on the floor with your legs taut and raised at an angle of 30 degrees, put your arms flat on the ground, raise your legs at an angle of 90 degrees with your chest (inhale), and then return your legs to their original positions (exhale), but don't touch the floor.

8. Abdominal exercise

Lie on the floor, put your hands behind your head, bend your legs, put your feet flat on the floor, slowly lift the upper part of your shoulders and legs, turn left slightly (inhale), then slowly return to your original position (exhale), turn right when lifting your legs for the second time, and so on.

9. Turn the hula hoop

The time to turn the hula hoop must be long enough, because the intensity of the exercise is not very strong. Only by extending the exercise time and continuing to exercise can we reach the stage of aerobic exercise, thus consuming the body's stored fat. It is recommended to do it 4~6 times a week, in 2~3 groups each time, each group has 20~30 minutes, and the rest between groups is 15 minutes. Try to control the heartbeat per minute at 130. Because the exercise intensity of shaking the hula hoop is low enough, if you want to increase your heart rate, you can speed up the shaking.

10, sit-ups

Sit-ups can't reduce fat, but they can be used as a choice for shaping ~ strengthening abdominal muscle exercise can improve posture, beautify local muscle lines, shape bodybuilding and achieve visual slimness! Therefore, if you want to thin belly, you should also carry out targeted abdominal shaping training. Sit-ups are a good exercise method, but they need correct posture. After all, under the premise of daily exercise, you should lose fat first and then shape.

Lie on the floor with your hands crossed on your chest, or cover your ears with your hands and sit up straight with your abdomen. When doing sit-ups, try to extend the duration of the 45-degree angle between the body and the ground, so that the abdominal muscles can be fully tightened and the abdominal fat can be burned better. If you can't find a 45-degree angle, find the position where the abdomen feels the strongest and press it.