Reducing abdominal fat is the common desire of many people, especially those who want to have a strong abdomen. However, it is not easy to lose the fat on your stomach. Fortunately, science provides us with some of the fastest ways to achieve this goal. In this article, we will discuss some scientific and effective abdominal exercise and diet strategies to help you lose abdominal fat.

First, abdominal movement.

1. Sit-ups

Sit-ups are one of the most classic abdominal exercises, which can effectively exercise rectus abdominis. First, lie on the ground with your feet bent and your hands crossed on your chest. Then, lift the upper body forward with the strength of the abdomen until the shoulders are about 30 degrees off the ground. Hold this position for a few seconds, then slowly descend back to the starting position. Repeat this action 10- 15 times, 2-3 groups a day.

2. Board support

Plate support is a whole-body exercise, which can effectively exercise abdominal muscles and core muscles. First of all, get down on the ground, put your hands on the ground, keep your elbows perpendicular to your shoulders, and land on your toes. Then, use the strength of the abdomen and core muscles to lift your body and keep a straight posture. Hold this position for 30 seconds to 1 minute, and then relax. Repeat this action 3-5 times, 2-3 groups a day.

3. Abdominal drum

Abdominal roller is a high-intensity abdominal exercise tool, which can effectively exercise rectus abdominis and oblique abdominis. First kneel on the ground and hold the steering wheel handle with both hands. Then, push the body forward with the strength of the abdomen until the body is in a straight line. Hold this position for a few seconds, then slowly pull your body back to the starting position. Repeat this action 10- 15 times, 2-3 groups a day.

Second, the diet strategy

1. Control calorie intake

To reduce belly meat, we must first control the intake of calories. You should consume less calories every day so that you can consume the fat stored in your body. It can be achieved by reducing the intake of high-calorie foods and increasing the intake of vegetables, fruits and protein.

2. Increase protein intake

Protein is an important nutrient for building muscles, which can help accelerate metabolism and burn fat. Increasing protein's intake can be achieved by eating high-protein foods such as chicken breast, fish, beans and nuts.

Arrange meals reasonably

Reasonable arrangement of diet is helpful to control appetite and stabilize blood sugar level. It is recommended to divide into 3-4 small meals every day, and the time interval between two meals should not exceed 3-4 hours. Every meal should contain protein, vegetables and healthy fat to avoid eating too much carbohydrates.