1, how to reduce abdominal fat?
Abdominal abdomen recipe 1: Drink honey water to help defecate.
Among many ways to lose weight, you may not know the honey diet. Honey is rich in fructose, and fructose itself has a good laxative effect. As long as you take 50g of fructose and drink enough water-1000 ml every day, you can keep enough water in your body to help defecate, so that fat will not accumulate in your abdomen and you can achieve the effect of abdomen. It is generally recommended to mix 50cc of honey with 950cc of water and keep eating it every day. The effect is wonderful.
Recipe 2: Drink coffee for breakfast.
Many female stars use black coffee to lose weight and reduce swelling. This is because coffee has diuretic effect. Moreover, caffeine in coffee can stimulate parasympathetic nerves, thus promoting intestinal peristalsis and making defecation smoother in the morning. Some people find it more effective to drink freshly brewed coffee. This is because of the relationship between higher caffeine content and body regulation.
Recipe 3: Drink yogurt.
Can you lose weight by drinking yogurt? Cold drinks can stimulate people with sensitive stomachs to get more excited, and some people will have diarrhea after drinking them. This is because probiotics that can help digestion in probiotic yogurt ferment in the cellulose in the intestine, and the organic acids generated will promote intestinal peristalsis. Yogurt can promote digestion, relax bowels, and thus achieve the effect of abdomen. However, the disadvantage of yogurt drinks is that drinking too much will lead to a large intake of sugar and easy to get fat. Drinking a cup of yogurt every day can make your body absorb enough probiotics. You can also better control the sugar content through DIY yogurt, or choose soybean fermented yogurt, so that the sugar intake will not be too much.
Recipe 4: Eat an apple on an empty stomach in the morning.
Apples are rich in pectin, which will dilute feces, absorb more water, avoid constipation, and play a role in regulating intestines. The stool is unobstructed, and the nutrients in the body are supplemented accordingly, which naturally plays the role of abdomen.
Recipe 5: Drink two glasses of water on an empty stomach in the morning.
First of all, we must understand the causes of constipation. One is that drinking water is insufficient, food residues stay, and intestinal water is constantly absorbed, which leads to slow intestinal peristalsis. Therefore, it is necessary to replenish water in time. This is also one of the principles of drinking water to lose weight. Generally, you must replenish water after getting up, which can eliminate constipation and clean up stomach residue. At breakfast, the stomach will work faster than usual, so water can be sent to the colon immediately, which will increase the water content in the feces and soften the feces, which will make defecation better. It is recommended to drink two glasses of water before getting up every morning, with a cup of about 240cc.
Recipe 6: Soak roses and candied dates in water.
Pectin stored after drying has excellent softening effect, but it can only be fully exerted when there is enough water. Therefore, this drink is effective, and it can play a role in relaxing bowels and slimming the abdomen. But please note that roses have the function of purifying blood, and pregnant women should not drink them. In addition, don't drink for a long time, because it may lead to intestinal paralysis.
Recipe 7: Abdominal Massage
Massage can lose weight-basically abdominal massage is effective and can promote defecation, but it is not random massage, but according to nutritionists, massage clockwise in the direction of intestinal peristalsis, ten times each time, and strengthen the lower left corner, upper right corner and lower left corner of navel, because these places are the bending positions of large intestine. Doing abdominal massage ten times before going to bed every day can help defecate and achieve the effect of reducing abdomen.
Recipe 8: Add coarse grains such as rice, brown rice and whole wheat to the main meal.
Whole grain food is rich in dietary fiber, which itself has the effect of stimulating the digestive tract. It can't be decomposed by digestive enzymes, and it can clean the intestines, sweep away the food residues left in the colon, relax the bowels and slim down the lower abdomen.
2. Exercise of burning fat
According to research, the combination of aerobic exercise and muscle training is the most effective way to reduce fat. Combine aerobic exercise such as running with some exercises to exercise abdominal muscles. As long as you persist for more than one month, you can harvest a flat belly.
A running for 3 minutes+sit-ups 1 min.
There are many kinds of sit-ups. Choose something that can exercise the abdomen. Be careful not to sit up completely when you get up. You can get up at a 45-degree angle, use the strength of your abdominal muscles to get up quickly and fall slowly.
B Run for 3 minutes+push-ups 1 min.
Push-ups mainly exercise the chest muscles, and can also exercise the abdomen, but the effect of chest muscle exercise is obvious.
C running for 3 minutes+supine leg lifts 1 min.
Supine leg lift decomposition:
Step 1: Lie on your back with your arms tightly attached to your sides and tighten your lower abdomen.
Step 2: Lift your legs until they are perpendicular to the ground. According to personal physique, it can not be vertical, as long as it achieves the effect of exercising the abdomen.
D running for 3 minutes+flat support 1 min.
Motion decomposition of plate support;
Step 1: Lie on the ground and support the whole body with two toes and forearms of both hands.
Step2: The shoulders and elbows are at right angles, the trunk is straight, and the head, shoulders, hips and ankles are kept in the same plane as far as possible.
Step 3: Look straight at the ground and keep breathing evenly.
E running for 3 minutes+sitting posture with legs closed 1 min.
Decomposition of leg contraction in sitting posture;
Step 1: If you need a chair with good stability, sit on it and grasp the edge of the chair with both hands.
Step 2: put your legs together, and then close them to your chest until you feel tight in your abdomen.
Run for 3 minutes+supine knees and legs 1 min.
F Step decomposition of supine knees and legs:
Step 1: Lie flat on the ground with your legs together and your hands tightly pressed against the ground.
Step 2: Fold your legs and keep your calves parallel to the ground.
Step 3: Sit-ups and tighten your knees to your chest.
note:
1. You can do all the above actions, or you can choose one or several of them for training. 3 minutes aerobic+1 min muscle training is a group, and more than 4 groups are repeated each time.
2. If you don't want to run for 3 minutes, you can choose other aerobic exercise methods, such as skipping rope, running in place, swimming, cycling, fitness dancing and so on. The intensity of exercise should not be too great. The standard is that you are between tired and not tired.
Diet: Pay attention to a seven-point full diet and chew slowly. Do not eat fried food, fat, sweets, drinks, wine, etc. Eat more vegetables, high-quality protein food (chicken breast, fish, soybeans and bean products), and eat more coarse grains and potatoes.