1. Reduce body weight and abdominal fat.

Like most Americans, your abdomen may increase over time, so it takes time to lose it. According to the general principle of weight loss, you need to consume 3500 calories less to lose 1 pound of fat. In order to lose weight, you need to reduce calorie intake and increase calorie burning. It is considered safe to reduce 500 to 1000 calories per day and 1 2 pounds per week.

This may not be as difficult as it sounds, especially if you have been sedentary and your diet contains a lot of empty calories, such as soda and other refined carbohydrates. For example, if you subtract one cup 16 ounce of cola from your diet every day, you can eat 207 calories less, while if you don't eat medium-sized French fries in a fast food restaurant, you can eat 378 calories less. A 30-minute walk can burn an average of 155 pounds of people 149 to 167 calories.

If you insist on losing weight and consume 500 calories from your diet every day, theoretically you can lose 65,438+00 pounds in two and a half months, or 26 pounds in six months. If you want to double your weight, you can reduce 1000 calories every day through diet and exercise. Lose 2 Jin a week, and you will be reduced to 10 Jin in just five weeks. However, according to an article published in Nutritionist Today by registered dietitian Densie Webb 20 14, this rule of thumb seems to be the best for short-term weight loss. If you reach the plateau in a few months, a nutritionist or nutritionist may help you adjust your plan and move on.

2. Exercise can reduce fat and increase muscle.

You may think that sit-ups will help you lose excess abdominal fat, but these types of local exercises will only strengthen your muscles without burning fat. In order to reduce abdominal fat, the American Sports Association recommends the combination of aerobic exercise and strength training. Talk to your doctor before starting any new exercise program.

Make an exercise plan of at least 30 minutes to make your heart beat five days a week. For example, walk, jog, ride a bike, row a boat or swim at a speed that makes you breathless. According to the American College of Sports Medicine, high-intensity interval training, that is, alternating aerobic exercise and rest exercise, is more conducive to losing abdominal fat.

During these two days when you don't do aerobic exercise, do strength training to increase muscle and reduce fat. Let these discontinuous days give your muscles a chance to recover. You can use barbells, weight lifting equipment, resistance belts, or take yoga classes. In weightlifting, ACSM suggests 8 to 10 different exercises for all major muscles, and repeat 8 to 12 times.