We must change from life, let us return to a good figure and body, and we must do the following three things, so that we can lose visceral fat quickly.
1, change the diet structure
Eating seven points and practicing three points have already told us the importance of diet. Why? Because everything with high calorie is delicious now, as long as you let it go, you can definitely eat the calories of basal metabolism, more than 5000 calories. Have you ever thought about how far you have to run to consume your 5000 calories? Running for an hour can only consume 300-500 calories, even if it consumes 500 calories, it will take 10 hour to finish, but it is basically impossible for us to run for that long. Where's all the heat? It's turned into fat! Therefore, we need to change the diet structure, so that we can quickly lose our stomachs and stay away from chronic diseases.
The diet structure of losing weight is as follows: first, calories. Men only need to consume 1 1,600 calories a day, while women basically need to consume 1 1,300 calories a day, and add or subtract 1 1,000 calories according to people's weight.
When we have the total calories, how to arrange the nutrients that can make us eat enough to meet our needs? Therefore, the choice of food is very important. The following are my foods in order of high protein, high dietary fiber, low fat and low carbohydrate. I suggest you refer to them:
(1) Healthy fats: extra virgin olive oil, sesame oil, coconut oil, organic butter, ranch butter, Indian ghee, almond milk, avocado, coconut, olive, nut and nut jam, cheese and some seeds. (2) protein: whole eggs, salmon, naked fish, grouper, herring, trout, sardines, shellfish, crabs, shrimps, mussels, oysters, herbivorous meat and poultry.
(3) Vegetables: green leafy vegetables, Chinese cabbage, broccoli, beet, cabbage, onion, mushroom, cauliflower, pickles, green beans, celery, Chinese cabbage, radish, asparagus, garlic, leek, fennel, shallot, onion, ginger, zucchini, pumpkin, pumpkin, eggplant, etc.
(4) Low-sugar fruits: avocados, sweet peppers, cucumbers, tomatoes, lemons and limes (5) Seasonings and condiments: Say goodbye to ketchup and sour peppers and start enjoying mustard sauce and olive sauce, which must be gluten-free, wheat-free, soybean-free and sugar-free.
Cooking principle: steaming and frying are ok. Don't stir-fry, don't stir-fry, don't stew for a long time (dishes must not be boiled in water), use less oil and salt, keep the cooking process as simple as possible, and put less seasoning.
2. Aerobic exercise combined with strength training
Aerobic exercise is arranged to help burn calories and mobilize the fat around the internal organs. Strength training is to get more abdominal muscles involved and achieve a state of metabolism during and after training. So how do we arrange these two trainings?
Strength training must be carried out first. Only by carrying out strength training and mobilizing the muscles around the abdomen, and then we go to aerobic training, will we consume more calories. In the early stage of aerobic training, try to arrange rock climbing, elliptical machine, rowing machine and other equipment. Strength training suggests flat support and side support, yoga ball as flat support, and mobilize more muscles in unstable situations. Later, you can do belly rolling, double-headed lifting, squatting, hard pulling and so on.
3. Change the sedentary habit.
Modern people are basically sedentary, and their sitting posture is extremely nonstandard. They are all hunchbacked and their heads are pulled forward. In this posture, our abdominal muscles become shorter, that is, we don't keep our backs straight, so it is easy to accumulate fat. What you need to do is to stand up straight, tighten your abdomen, sit for two hours, get up, walk or move in place, which can burn fat.
Keep these three good habits, monitor your diet every day, exercise 3-4 times a week 1, and if you want to lose weight quickly 4-5 times, always remind yourself when sitting. As long as it lasts for 3 months, the big belly will become flat and healthy.
I wish you good health and a happy life!