The fat on both sides of the waist is stubborn and difficult to reduce in all parts. Because most of the internal organs are located in the abdominal cavity and are in a protective mechanism, the body will preferentially accumulate fat in the abdomen. Women are more likely to get fat in their lower limbs because they have to shoulder the responsibility of pregnancy.
If you want to lose weight, theoretically, as long as your body consumes more calories than it does in a certain period of time, creating a calorie gap can achieve the effect of reducing fat and losing weight. Then we should start from two aspects: increasing consumption and reducing intake.
Through the resistance training of strength class, the muscle content in the body can be improved. The higher the muscle content, the better the basal metabolic rate. The higher the basal metabolic rate, the more basal consumption the body has every day, thus consuming more calories and burning more fat. Secondly, do some aerobic training, such as running, crawling, cycling, swimming, etc., to increase extra consumption and decompose fat consumption.
Pay attention to avoid eating fried high-calorie foods, eat less oil and salt, and eat more high-quality protein and amino acids, such as lean chicken breast, skinless drumsticks, fish, shrimp and beef. Ice cream cakes, desserts and sugary drinks should be quit, and refined rice and flour should be avoided as staple foods, and carbohydrates with high glycemic index after deep processing should be avoided, and more complex carbohydrates such as miscellaneous grains should be eaten. Eat more green leafy vegetables and supplement vitamins and crude fiber.
When you stick to the above period of time, your figure and body image will start to change, which means you will start to lose weight and start to develop in a good direction. Then at this stage, you should think about how to lose fat on both sides of your waist.
Do more muscle training for abdominal muscles, such as rectus abdominis and oblique abdominis. Do some tummy tuck, double head lift, Russian twist, flat support, etc. Anyway, it is all kinds of abdominal abuse. Because the abdominal muscles, especially the external oblique muscles, are small. Fast consumption also means fast recovery, so abdominal muscles can be practiced every day, or two or three times a day.
Most importantly, if you want to lose weight, you must stick to it and integrate into life. Don't fish for three days and dry the net for two days. In that case, no matter how good the method is, nothing will change in the end.
Hello, landlord,
About how to reduce the fat on both sides of the waist, this is actually a more difficult thing.
First of all, we must know that all the methods of local slimming are excuses. The so-called local slimming products on the Internet or some parts that lose weight in a few days are all marketing methods or title party behaviors. If you ask people who know a little about health or fitness, they will tell you that partial weight loss is impossible. Losing weight is definitely systemic, and it is impossible to specifically target local fat reduction.
In other words, if you want to reduce the fat on both sides of the waist, you must let all the fat come down. The fat on both sides of the waist will naturally decrease. There is no shortcut to this, it must be systematic.
Why do I say this is actually quite difficult, because I have to admit that abdominal fat accumulation accounts for the largest proportion of the whole body, and it is also the most difficult place to lose fat. For the simplest example, just like fighting, the abdomen is like the enemy's headquarters, protected by the enemy on the last side. You must kill other enemies and attack their headquarters at last. Therefore, we often find that other parts will lose weight relatively quickly, and finally the fat in the stomach will gradually decrease. The difference of fat accumulation position between boys and girls is that boys tend to accumulate in the abdomen, that is, the abdomen, while girls tend to increase thighs and abdomen. So if you want to lose weight, you should be mentally prepared. Don't expect to lose weight at once. You must stick to the end to achieve the desired effect (of course, it does not rule out that some people do have different genes and may lose weight faster, but this is a minority).
Then, regarding how to lose weight (fat), it must be noted that all weight loss methods revolve around a core rule, that is, "calorie deficit". Calorie deficit means: the calories we consume every day
Then everyone will definitely have questions and say: We are not going to calculate the daily calories, but the calories of each meal. How troublesome it is. Of course, I know people will complain like this. Actually, we don't have to calculate the heat so strictly. It is really unrealistic for most people, but I must explain the principle of losing weight first (calorie deficit) so that everyone knows that the output must be greater than the intake. That is what we often say, eat less and exercise more.
I suggest you do this. First, develop the habit of recording weight every day during fat loss. At a fixed time, such as getting up on an empty stomach in the morning, or after excretion, then make sure that the daily food intake is about that much, and don't change too much. Then record your daily weight. If the value remains the same (small fluctuations are normal), start to reduce your food intake appropriately (step by step, don't suddenly stop eating). The suggestion is to reduce the intake of carbohydrates (staple food, rice, pasta, etc. ), reduced by a quarter or a third, etc. If you are afraid of hunger, you can eat more vegetables, because the dietary fiber in vegetables can improve satiety. Controlling diet is one way to reduce calorie intake, and then increasing daily exercise appropriately is another way to increase body calorie consumption. Combining the two, losing weight is more effective. (But be sure to pay attention step by step. Don't suddenly eat nothing and then exercise very vigorously. If you fail to lose weight, it will hurt your health. )
Finally, I want to mention the misunderstanding of many people when they lose weight, that is, most people want to lose weight, so they mistakenly think that abdominal muscle exercise will help, but this is actually wrong. Abdominal muscle exercise not only has no obvious weight loss effect, but also makes your stomach look bigger and bigger. Why do you say that?
First of all, abdominal muscle exercise consumes very little heat to the body, and it can't achieve the effect of consuming a lot of heat. If you want to consume more calories, you must have systematic compound exercises or aerobic classes, such as swimming, skipping, running, elliptical machine and so on. Secondly, the movement of abdominal muscles stimulates the growth of abdominal muscles, but the muscles are blocked by fat (the fat is outside and the muscles are inside). Just doing abdominal muscle exercise, you will find that the fat on the outer side has not decreased, but the muscle mass of the inner abdominal muscle has increased. The thickness of the inner muscle has pushed the fat on the outer side, making the whole belly look bigger. Therefore, everyone must pay attention not to burn a lot of calories just by doing abdominal exercises!