1, how to reduce beer belly?
1, rub your stomach
When practicing this movement, the practitioner lies on his back on the bed with his hands folded and placed on his abdomen clockwise. His nephew turns his hands 50 times each, opens his hands in his abdomen, and then goes up and down 50 times each. You can also hold your breath and lift your abdomen, in a group in the morning and evening.
Step 2 sit-ups
Practitioners lie on their backs on the bed or carpet, straighten their legs, sit up hard in the upper body, then lean forward and touch their toes with their hands for several times in a row.
3. Body rotation
In this action, the legs are upright, shoulder-width apart, hands akimbo or placed on the pituitary side, swinging with the body and turning left and right for 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.
4. Lift your legs in turn.
When practicing this action, stand on your legs, try not to move your upper body, lift your knees to your chest as much as possible, and hold your legs with your hands for 50 times.
5. Twist your hips and jump.
In this action, the feet jump straight to the knees and twist the hips, while the feet jump left and right and twist the hips at the same time. The arm swings left and right on the chest opposite to the hip and repeats several times in a row.
Step 6 bend over in front of you
In this exercise, your legs stand upright, shoulder-width apart, and your upper body tends to bend forward and then stand up. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row.
2. Reduce the food in the beer belly
1, avocado
Avocados are a treasure house of nutrition. It contains a lot of monounsaturated fatty acids beneficial to human health. This kind of fat can increase satiety and is not easy to store as body fat, so eating avocado will make you not hungry for a long time and then lose weight. 20 14 A study published in the Journal of Nutrition shows that people who eat half avocado for lunch will obviously reduce their hunger at dinner.
2. Apple
20/KLOC-A study published in the Journal of Food Chemistry in June/April shows that eating an apple a day can not only prevent many diseases, but also lose weight. This is because apples are rich in dietary fiber and polyphenols, which can promote the growth of beneficial bacteria in the intestine and save you from "paunchy". Eating 2~3 apples raw every day can reduce weight, and eating them cooked will destroy their polyphenols.
Step 3: berries
Berries are rich in natural antioxidants and dietary fiber, which can prolong satiety. In addition, carbohydrates contained in berries are not easy to be converted into fat in the human body, but burned as energy. Blueberries can play a particularly good role in decomposing abdominal fat.
4. black pepper
Adding half a spoonful of black pepper to dinner can reduce weight, because pepper contains a compound called piperine, which can inhibit the formation of fat cells. In addition, other studies show that eating spicy food can promote metabolism, increase the energy consumption of basal metabolism, and make the body consume more fat, especially the fat accumulated in the abdomen.
5, almonds
As long as it is eaten in moderation, this delicious nut will play a great role in shaping abdominal muscles. Almonds contain a lot of dietary fiber and unsaturated fat, which can effectively reduce people's desire for snacks all day. Eating a handful of almonds and a piece of fruit will increase your satiety without overeating.
3. Other ways to eliminate beer belly
1, don't ignore breakfast and lunch.
If you want to lose your beer belly, please don't neglect breakfast and lunch. Regular and scientific diet is more conducive to losing beer belly. Dieting to lose weight is very difficult for men. If you don't eat breakfast and lunch, you will definitely eat and drink when you get home at night, which will lead to the bad habit of overeating. Therefore, it is suggested that male friends must eat three meals on time and take some low-fat and low-energy snacks with them, which can satisfy hunger and replenish energy. And don't give up overeating just because there is no hope for losing weight in the short term. This method will only make you fatter and fatter.
Step 2 choose to drink more and eat less
Usually, you can drink more water or soup and eat less, which will help reduce the beer belly. Although going to a beer belly can't be done without eating or drinking, it is still possible to reduce unnecessary food. If you can drink a bowl of soup before eating, or make sure to drink more water in your spare time. Drinking a bowl of soup before meals is also a very good habit, which not only increases nutrition, but also takes up some space in the stomach by using soup, so that you actually eat less, but it is better to drink less soup with too much oil.
Step 3 squeeze abdominal fat
Regular massage of the abdomen can also help us to effectively remove fat, which is conducive to eliminating beer belly. The abdomen is the main part of fat accumulation, with men mostly concentrated in the navel and women mostly concentrated in the navel. If you press your finger on your abdomen, bend your palm slightly and press 15 seconds vertically. If you press your fingers on the side abdomen, you must bend your palms completely, place them on the left and right abdomen respectively, and press them slowly with a little force in the horizontal direction. 15 seconds.
4. Drink tea to remove fat and drink as little as possible.
Drinking tea often can help us scrape off fat, which is very beneficial to our health. Drinking tea can remove fat, but in moderation. It is best to spend 1 hour, and the choice of tea needs to be different from that in the morning to get the best degreasing effect. The recommended amount of tea is about 500~600 ml, that is, two cups. If you have insomnia symptoms, you may wish to use boiled water instead in the afternoon. Although the root cause of a man's beer belly is not drinking, alcohol can organize body fat consumption, so it is best to drink less.
5. Exercise for 30 minutes every day.
Regular exercise can also help us get rid of the beer belly, but we need to pay attention to keep exercising. The appearance of beer belly is inseparable from lack of exercise. To completely eliminate the beer belly, you need to exercise for at least 30 minutes every day. It is best to choose sports that can exercise the whole body, such as running, skipping rope and playing tennis. In addition, we should strengthen abdominal exercises, such as doing more sit-ups and strength training to help burn abdominal fat.