It is estimated that many people have already grabbed tickets, and even figured out who to meet at home and what clothes to wear.

However, did you also take off the swimming ring on your stomach?

Abdomen is divided into waist, upper abdomen and lower abdomen, and their obesity causes are different.

Big stomach king: If the body's metabolic rate decreases, it lacks exercise at ordinary times and likes to eat sweets or cold drinks, fat will easily accumulate in the upper abdomen. So drink more honey, eat some fruits, reduce the intake of sweets, and control the intake of calories and sugar.

Small belly: the formation of small belly has a lot to do with sitting after meals, or being busy with work and having no time to drink water and constipation. Therefore, in the usual diet, we should add more water, eat more detoxified healthy food and pay attention to proper exercise.

Bucket waist: Bucket waist is mainly caused by overeating, so it is very important to control calorie intake. Eat less high-calorie foods, eat more low-calorie foods with high nutritional value, and avoid overeating. Chew slowly when eating to increase people's satiety, easily control calories and achieve the purpose of losing weight.

How to reduce your stomach, Mr. Lan Doudou will now give you a popular science method to reduce your stomach:

Drink two glasses of water on an empty stomach in the morning.

An important cause of constipation is insufficient water in the body. When the water in the body is insufficient, food residues will stay in the intestine, and the water in the intestine will be continuously absorbed, which will affect the speed of intestinal peristalsis, so it is necessary to replenish water in time. Drinking two glasses of water on an empty stomach in the morning can help defecate and clean up the food left in the stomach.

A cup of honey water in the morning

A cup of honey water in the morning. In the morning, you can drink a cup of warm honey water, which is super helpful for clearing the intestines and detoxifying. Because the cause of "small belly" is mostly caused by constipation, defecation is the key to reducing stomach.

Natural honey is rich in fructose, and its laxative effect is quite good. Taking 50g fructose and drinking 1000ml water every day can promote defecation and prevent the formation of small belly. So drinking honey water is really one of the fastest ways in thin belly.

Take more protein.

Protein may be the most important macronutrient for dieters. Always hungry? Always want to eat? Protein can help you reduce hunger; Not only can you eat less, but you can also eat 44 1 calories less every day; It can also improve metabolism and consume 80- 100kcal per day. Other studies show that protein's intake is related to abdominal obesity, and people who consume more high-quality protein have less abdominal fat.

Another cohort study involving more than 40,000 people found that there was a significant correlation between the decrease of waist circumference and the intake of protein.

So, eat some high-quality protein in three meals and snacks a day. What is a quality protein? Meat, eggs, milk, fish and shrimp, soybeans and bean products, nuts, are all.

Eat more dietary fiber

Every day, for every fiber you consume 10g, your lower abdomen will absorb 4% less fat.

Fortunately, you don't have to swallow a box of wheat bran slices to eat more fiber. You can choose a more enjoyable way.

For example, eating two apples, or half a cup of kidney beans, or an artichoke, or two cups of broccoli can give you 10 grams of fiber to thin your stomach.

Reduce salt intake

Reducing the daily intake of salt helps to alleviate edema and bloating. In fact, 80% of the sodium we consume every day comes from processed food, not from the salt pot in the kitchen. A nutritionist at the University of Toronto came to this conclusion in his research.

Do abdominal massage often.

If the skin is not very sensitive or dry, it is best to exfoliate the body once a week and use some slimming products to make the slimming nutrients better absorbed by the human body. At the same time, it is not difficult to have a flat belly with a reasonable diet and proper exercise.

Eat fruits and vegetables every day.

Abdominal distension is inseparable from the whole body to lose weight, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively treat constipation, which is one of the culprits of long belly.

Drink more yogurt.

Drinking yogurt is also one of the most effective ways to reduce stomach. Yogurt can promote digestion and defecation, and the effect of reducing stomach is quite obvious. Yogurt contains probiotics, which helps digestion. At the same time, probiotics will ferment in the fibers in the intestine to produce organic acids and promote intestinal peristalsis. It is best to choose low-fat yogurt and drink it in moderation, otherwise it will lead to excessive sugar intake and easy to get fat.

Don't eat sugar, drink sugary drinks.

The sugar we eat every day, such as white sugar, brown sugar and rock sugar, belongs to sucrose and consists of one molecule of glucose and one molecule of fructose. All cells in human body can absorb glucose in blood and use it directly; But fructose is different. The liver absorbs almost all fructose. Excessive fructose will be converted into fat in the liver, which will lead to the increase of triglycerides and increase the risk of fatty liver. Many studies show that excessive intake of sugar, especially fructose, is closely related to the accumulation of abdominal fat and liver fat.

If you want to bid farewell to the "Union of Worried People", the first step is to bid farewell to "sugar". Some seemingly healthy foods may also contain a lot of sugar, so you must learn to read labels.

Do not eat too much.

Three meals a day is essential, but never enough. The feeling of being full is really satisfying, but if the stomach is always in a state of overeating, the muscles of the stomach wall will relax without rest and retraction, the stomach will become bigger and bigger, and the appetite and visceral fat will increase accordingly. In addition, you must take enough fiber and protein: fiber can take away the residual substances in the intestine and promote the movement of internal organs, which is the best food to exercise the digestive ability of internal organs, and protein is the main source of human synthetic muscles. If insufficient intake leads to muscle weakness, there is no strength to hold the internal organs, only relaxation and sagging.

Accelerate walking

As long as you walk faster, you can burn nearly 1/4 more calories for abdominal fat. The latest research from the University of Arkansas found that even if the exercisers consume the same amount of calories every week, for those who do brisk walking training for two to three and a half hours or more every week, the faster and harder they walk, the more stubborn visceral fat they will lose after three months, while the longer and slower they walk, the less they will change.

The most effective way to lose weight is to maintain high intensity during the whole walking training, and it is best to say only a few words at a time when you are about to leave. If you can't maintain such a high intensity during the 30-minute training, you might as well change to variable speed walking, that is, walking slowly for a while and walking fast for a while.

Do more abdominal exercises.

Abdominal muscle mass is small, and muscle activity decreases with age. In order to make abdominal muscles more powerful, proper abdominal muscle exercise is essential. Recommended exercises include flat support and belly rolling.

Blue peas nutritionist V1518014807 said: Why do women get fat first in the lower body? This is determined by a woman's innate genes. Women need to have offspring, and genetic selection makes it easier for fat to accumulate in the waist and buttocks. Especially for mothers who have given birth to children, many people will bring swimming rings, which is difficult to eliminate.

If you want thin belly, you can do more sit-ups. Many people may think that sit-ups are useless to thin belly, but in fact, sit-ups can best exercise those muscles in the stomach. Thin belly, there is also a good sport, that is, hula hoop. Hula hoop is mainly used in the waist and abdomen, which can burn the fat in the waist and abdomen well. At the same time, yoga, rope skipping and dancing are also good choices for thin belly. Of course, the combination of aerobic exercise and anaerobic exercise is better, and the effect on thin belly will be more obvious.

As long as you get fat, you have to get fat first, but it's so difficult to go to thin belly. The belly is getting fatter and fatter, and in the end, there is still more fat on the belly. Therefore, if you want to go to thin belly, you should first reduce fat and eat more foods rich in cellulose. Cellulose can not only promote gastrointestinal peristalsis, but also bring fat out of the body. Therefore, don't lose confidence in your small belly, eat more fiber-rich food and exercise more, and you will definitely get rid of your small belly and become a "small waist essence."

The trouble of obese people is how to lose weight and make the thin part lose weight effectively.

In any case, the waist, abdomen and abdomen are places that men and women should conquer together, and almost all obese people have this problem.

In fact, you usually need to walk more to promote the circular metabolism of the waist and abdomen. You should walk 65,438+0 hours every day. Don't always sit after dinner. Don't sit at work and get off work. You should get up for 65,438+00 minutes every hour, so your stomach will definitely not be so big.

Usually after work, as long as you have time, you can do more abdominal massage and relieve your stomach.

You can rub it clockwise and counterclockwise.

You can also rub up and down.

Or rotate and knead.

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