But the most important thing is to look at the heart rate of burning fat. If walking is easier for people with good physique, then the effect of slimming is very small. At this time, it is necessary to increase the intensity of exercise and increase the heart rate of fat burning in order to lose weight more effectively.
Waist and abdomen are the difficult parts to lose weight. Generally, the upper abdomen will become thinner obviously, but it often takes more effort, patience and persistence to see the obvious changes in the lower abdomen and waist.
Therefore, in addition to controlling diet and exercising every day, we should also pay attention to our usual living habits and not sit for a long time, especially after meals.
Eat light diet, less oil and salt, eat more vegetables, coarse grains, eggs, milk and lean meat, and eat less high-calorie foods such as fast food, drinks, snacks and snacks.
Good diet control is the most basic, on this basis, you can use exercise suitable for your physique to increase consumption. The most important thing is persistence, and you can see the effect if you persist.
Walking to lose weight can help thin belly.
Walking can remove body fat and speed up blood circulation. I felt very tired when I first started walking, but I didn't want to move for a while. I don't want to walk anymore. I am afraid of hard work. Walk for 30 minutes every day, and then walk for an hour. I have been walking every day for three years. The clothes I just wore are now wider, I can walk more easily, and my spirit is better. I can walk thin and stick to it. I can walk thin and thin.
First of all, if it is fat reduction, it should be clear that fat reduction is to reduce the whole body fat together, and there is no so-called local fat reduction, unless it is liposuction and other operations to achieve the effect of local fat reduction. Although walking belongs to aerobic exercise (to be honest, I don't think walking is a kind of exercise because the intensity is too low), because aerobic exercise itself is low, even if you exercise for a long time, the effect of reducing fat is not too prominent, not to mention the intensity of walking is even lower. Therefore, although walking can be thin belly in theory, it is foreseeable that the effect of losing weight will be poor. In fact, the correct way to reduce fat is to start from two aspects. One is diet. It is very important to change your previous eating habits, because the phrase "practice three points and eat seven points" is not just an expression. Eating right may be more effective than exercising. For example, most people in China eat too much refined carbohydrates, and teenagers drink too many sugary drinks, which are the enemies of reducing fat. If these eating habits are not corrected, it is difficult to see the effect even if you do a lot of exercise. The second is exercise. Everything our bodies do is based on the principle of energy conservation, so simple aerobic exercise is not enough, and anaerobic exercise such as lifting iron will get twice the result with half the effort.
Losing weight is the wish of many people, because many people who are not obese from the data point of view have been troubled by a small belly for a long time. This leads to a word-partial weight loss, is partial weight loss feasible? Can walking really reduce your stomach? Let's listen to my combing.
Let's look at partial weight loss first. Generally speaking, some local muscle training is to reduce fat. Generally, the commonly used movements are belly rolling, flat support, equipment training and so on. These exercises are helpful for tightening abdominal lines, but after all, they are strength training, whose main function is shaping, and the effect of reducing fat is not obvious. Moreover, abdominal fat is usually accompanied by high visceral fat, and strength training cannot reduce visceral fat.
So we should focus on reducing fat, not shaping. Because reducing fat requires oxygen, aerobic exercise is needed. Walking is indeed aerobic exercise, but the effect depends on the intensity. If it is the intensity of walking, the effect will be slow, and a little carelessness in diet will have no effect. Therefore, it is recommended to walk fast or fast, that is, walking faster than walking and slower than jogging. The best duration is more than 30 minutes, and you will sweat after walking, which basically conforms to moderate-intensity aerobic exercise and is most suitable for reducing fat. If you have time, you can combine some strength training to shape and grow muscles, and the effect is better.
You can't lose weight just by walking.
The accurate statement is:
Only the correct way of walking, long enough exercise time, more than 8 weeks, can we lose weight.
Of course, you can lose your beer belly.
Explain the principle briefly:
As we all know, the so-called thin belly is to convert the fat accumulated in the abdomen into energy and consume it.
However, when we walk at normal speed, we need energy to walk.
But this provider is not fat.
Glycogen is free in our blood and muscles.
Because the intensity of walking in this way is very small, the brain thinks that this kind of light exercise can be completed without using the energy of fat at all.
Therefore, if you want to lose weight, you must go quickly.
How fast?
Measure your heart rate when you walk.
When your heart rate reaches the value of (220- your age) x65%
Your fat starts to burn.
For example, your age is 40.
So when you walk, your heart beats every minute.
(220-40)x65%= 1 17 times
When this number is above, there will be fat involved in exercise and broken down into energy for you to use.
In addition, the exercise time should be long enough.
Only when the human body exercises for less than 30 minutes, the decomposition of fat is very slight.
In the interval of 30 minutes to 60 minutes, it is the outbreak period of fat decomposition.
Therefore, if you want to lose weight by walking, it is best to exercise for more than 40 minutes.
Third, we should insist on a long exercise cycle.
Abdominal fat is difficult to lose.
Usually in the first few weeks of losing weight, arms and legs are the first to lose weight.
After at least 8 weeks of exercise, you can see that abdominal fat gradually disappears.
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To achieve the above three points, the diet is not overeating or greasy.
Your belly fat will definitely decrease.
I hope it helps you.
Hello, I'm glad to answer this question.
Can thin belly walk to lose weight? The answer is: it can effectively consume calories, but the fat consumption in the abdomen is minimal.
The principle of reducing fat Our principle of reducing fat is very simple, which is to create a calorie gap and let our body reach a state of insufficient calories. But if we only rely on diet to control, the calorie gap we create is very limited, so we generally recommend combining training with diet.
The reason why walking to lose weight is far from enough is simple: the exercise intensity of walking to lose weight is uncontrollable, that is, our exercise intensity is easily adapted by the body. When our bodies get used to walking to lose weight, we will consume less and less calories. Moreover, when we walk, we mainly use our limbs, so the effect on reducing stomach is not obvious.
What should I do? (1) diet
(2) Training
For training, I suggest you join some anti-group training besides walking.
Because walking is very good aerobic training, but one disadvantage of aerobic training is that it will reduce our muscle mass. Anti-group training can maintain our muscle mass and even increase our muscle mass. We combine them, so that we can maintain our muscle mass and ensure the reduction of fat.
For training, I suggest 1 5-6 times a week, divided into: chest, back, legs, shoulders and arms. After each training, you can arrange 2-3 abdominal exercises, such as flat support, belly rolling and leg lifting. In addition, we can arrange a 40-minute brisk walk after each training session, which can increase our consumption.
Codewords are not easy. If you think my answer is helpful, please give me a compliment.
Walking to lose weight has certain effect, but it is not obvious. At least, there is a more effective way than this.
First of all, you have to figure out why you have a fat stomach, whether it is a fat stomach or a fat arm, or whether you are fat all over, not just your stomach. These two bodies lose weight in different ways.
If the stomach is fat and the arms are not fat, the spleen and stomach are weak and cold, and the water is wet, the suggestions are as follows:
1, stand for half an hour after dinner.
Take a walk for an hour after dinner, don't run.
3. Wear velvet Chinese-style chest covering
4, moxibustion abdomen Guanyuan, Shenque, Zhongwan
5. Lie on the ground every day when you are free and practice cycling in the air.
Diet, eat something that can get rid of moisture, such as Radix Astragali, Radix Angelicae Sinensis, Coicis Semen and Poria, grind them into powder together and eat some every day.
In fact, thin belly is also losing our fat, which is the same as ordinary weight loss. There is no so-called "partial weight loss" to lose weight. If we want to go to thin belly, we should lose weight slowly through scientific methods. Some friends may be obese and have a worse stomach. Some friends only have a big piece of meat on their bellies. Obese friends should lose weight in a balanced way, and their stomachs will naturally lose weight. Only friends who have a lot of meat on their bellies should lose weight normally, because only the fat on their bellies is consumed faster, so it is easy to lose weight as long as they lose weight for a while.
Walking is actually a good way of "aerobic exercise". This is an action that we must do every day. Although it looks ordinary, it actually belongs to a kind of exercise, but the intensity is not as intense as sprinting, snatch, jumping, skipping rope and leg lifting, but it can also maintain our muscle content, consume excess calories and improve cardiopulmonary function. If we can make good use of walking to exercise, we can also achieve the effect of losing weight, which will naturally help thin belly. Moreover, aerobic exercise is a good exercise to reduce fat, and the consumption of fat needs to be in an aerobic environment. Compared with vigorous anaerobic exercise, aerobic exercise is more suitable for slow consumption of fat.
But first of all, it must be clear that no matter what kind of exercise, it is not to lose weight by "increasing calorie consumption", and the calories consumed by exercise are very limited. For example, if we jog for half an hour, it is equivalent to drinking a bottle of yogurt. If we jog for an hour, maybe we can eat a big ice cream cone and drink a big cup of milk tea. After exercise, we are sweating profusely, and we always feel that we have consumed the calories of eating a cow, which is not necessarily the case. The benefit of exercise is to "improve the basic metabolic ability", such as improving the health and efficacy of organs. With the increase of their energy consumption, our body's basic metabolic energy consumption will also increase, so as to achieve the effect of consuming more calories, but this must be effective through long-term exercise.
Walking is a good way to exercise, but if you want to achieve exercise effect and improve basal metabolism through it, it is suggested that the number of steps per day is 1~2w, and the number of steps at a time is not less than 6000. Walking after dinner is the best way. When walking, it is recommended to walk continuously at a medium speed. It is not recommended to walk slowly like walking slowly, which will not achieve the effect of exercising muscles. However, excessive walking is not recommended, which may cause excessive joint wear, especially for middle-aged and elderly friends. Of course, exercise is just a way to help you lose weight. It is important to control the calories in your daily diet and give priority to a light diet.
Nutritionist Tang Xiao will answer your questions.
Sticking to walking after meals is really helpful to lose weight, and it can also help reduce the fat on your stomach. But we should pay attention to two things. First, if you want to see the slimming effect, you should limit your diet appropriately and eat less high-calorie food. You can't control your mouth, even if you exercise more, it's hard to lose weight. Second, the length of walking should be guaranteed. It is recommended to walk about 1 hour every time, stick to it for a long time and form good habits. If you just walk for twenty or thirty minutes after a meal, it will only help digestion, but it will not achieve the effect of losing weight.
Here, Tang Xiao also reminds friends that it is best to start walking around 1 hour after meals, which is the peak of rising blood sugar. Proper exercise can consume excess sugar and prevent it from being converted into fat and stored in the body. However, if you want to take a walk or do other exercises immediately after meals, it may cause gastrointestinal discomfort.
Of course, walking every day can not only reduce your stomach, but also achieve the effect of reducing your stomach. Persisting in walking can also improve blood circulation, blood pressure and blood lipid, which is beneficial to physical and mental health.
Can thin belly walk to lose weight? There are actually two meanings here:
In fact, as long as the first problem is solved, the second problem will be solved.
Can you lose weight by walking? First of all, we can be sure that "daily walking behavior" can't play a role in losing weight.
"Daily walking" refers to all kinds of walking behaviors that are not aimed at sports, including walking to and from work, walking in the office or walking out on business. Its characteristics are scattered, unplanned, unorganized, many times, and the time and duration of each walk are uncertain.
So, how can you walk to lose weight? The answer is to organize your walking behavior according to the requirements of exercise for the purpose of exercise.
The so-called "sports requirements" means that "walking behavior" must meet certain requirements in three aspects: sports frequency, sports intensity and sports duration (hereinafter referred to as "three elements of sports"). Details are as follows:
(1) Motion frequency. Walk at least three times a week. On the premise of ensuring the intensity and duration of exercise, the more times you walk, the more calories you consume, which is more conducive to losing weight.
(2) Exercise intensity. The characteristic of aerobic exercise to lose weight is that the intensity does not need to be too high for a long time (medium and low intensity).
So, what is "medium and low intensity"? Give you some reference indicators:
During walking, you can control your heart rate by any of the above methods, and it is recommended to use any two or more methods at the same time. However, it should be noted that the walking speed during exercise must exceed the daily parallel speed.
(3) Exercise duration. Readers must have heard the fitness coach say that every aerobic exercise must last for more than 30 minutes in order to lose weight effectively. There is nothing wrong with this suggestion, because in the first half hour after the start of exercise, burning fat (aerobic oxidation system) only accounts for a small part of the total energy supply, and after half an hour, burning fat only accounts for a large part (more than 50%) of the total energy supply. Generally speaking, fat consumption is less in the first half hour, and fat consumption is large in more than half an hour.
By comparing the three basic factors of the above exercise, we can immediately judge why daily walking can't lose weight:
Although the frequency of exercise is enough (walking every day), the intensity of exercise is too low (the heart rate of exercise cannot be guaranteed) and the duration of each exercise may be too short (for example, walking from the desk to the conference room).
That is, daily walking can never guarantee that "exercise intensity" and "exercise duration" meet the requirements at the same time.
A brief analysis of the examples of daily walking to lose weight However, in real life, walking to lose weight involves more than the above three factors. For example:
Can this street salesman lose weight? The answer is no. God has three reasons:
Reason 1: The three elements of sports are not up to standard.
The street salesman's way of walking is a typical scattered, chaotic and unmotivated way of walking. The frequency of exercise is sufficient, but the intensity and duration of each exercise cannot be guaranteed.
Reason 2: Physical adaptation.
Assuming that the street salesman is overweight or obese when he starts this job, the initial daily street walking will stimulate his body to some extent (the body will start the adaptation process), thus achieving the effect of losing weight to some extent.
However, the body will soon adapt to low-intensity daily walking, and this short-term weight loss effect will soon disappear.
Some people will definitely say that many real estate agents who show their clients around the house all day are quite slim. That's probably not the result of daily walking to lose weight, but the initial body shape is like that.
When your daily walking accumulation is large enough, it shows that the total calorie consumption is large, which helps to prevent obesity (equivalent to preventing the increase of "fat inventory"), but it will not make you lose weight (equivalent to being unable to reduce "fat inventory"). Therefore, people who need to walk a lot at work are generally not too fat, most of them look normal, which is conducive to maintaining their current weight, but it is difficult to achieve the effect of losing weight.
Exercise to lose weight must be based on: first, the "three elements of exercise" reach the standard, and second, ensure the calorie deficit (under the theory of "negative calorie balance").
Reason 3: Diet control.
Just now, I talked about "ensuring the calorie deficit", that is, making the calorie intake less than the calorie consumption (consumption) every day, so that the body can use the stored energy (fat) and we can lose weight.
Walking exercisers want to lose weight, the way to increase calorie expenditure is to "walk more" and the way to reduce calorie intake is to "eat less" (this is not accurate, it should be to eat less calories).
At this time, someone must have said, "Then I will guarantee a heat loss." Yu Xingjun wants to give another example and let everyone compare it:
If you are a sedentary office worker, calculate how long you walk and how much food you eat in a day, and you will understand how unreliable it is to create a calorie deficit by ordinary daily walking (even if the calories in the basic metabolism are deducted).
Can thin belly walk? So far, we already know that it is very difficult to lose weight by walking every day, unless you rule out all the above situations that are not conducive to walking to lose weight. So it is difficult, or almost impossible, to go to thin belly every day.
Because the reduction of body fat does not depend on the main exercise parts (that is, there is no partial weight loss), so as long as you can make walking a "slimming exercise", your body will be thinner and your stomach will be reduced.
If you really achieve the goal of losing weight by walking, congratulations, you are exercising, not walking.