The appearance of small belly means that visceral fat exceeds the standard, subcutaneous fat is too much, and obesity diseases will surge. The emergence of a belly is nothing more than these three reasons:
1 Like all kinds of foods, calorie intake is not controlled, leading to fat accumulation.
2, usually used to sedentary, lack of exercise, leading to heat accumulation.
3. With the increase of age, the body muscles are gradually lost, the metabolic level of the body drops, the heat balance is getting bigger and bigger, and the body begins to gain weight.
If you want to reduce abdominal fat, you need to start from these three aspects, reduce calorie intake, increase calorie consumption, and let the body produce enough calorie gap, so as to promote the body to consume fat, reduce the abdomen, and even restore flatness.
Here are four ways to flatten the abdomen, and those who stick to it are thin people!
Method 1. Reduce calorie intake, eat more high-fiber foods and eat less snacks.
Diet is a very important part, fat people can eat it, and thin people can eat it. You need to reduce the intake of gourmet snacks and eat more fruits and vegetables with low calorie and high fiber, which can improve satiety and promote gastrointestinal peristalsis; Reducing the intake of fine carbohydrates and choosing substitution can slow down the rise of blood sugar; Eating less fried food and reducing calorie intake can reduce the burden on the body.
Try to be healthy, natural and diversified in diet. When cooking, make sure that you are low in oil and salt, eat regularly, and eat less meals, so that even if you don't deliberately diet, you can control your calorie intake, reduce your body fat rate and help you lose weight.
Method 2: Drink more water instead of drinks.
Can you imagine the weight gain rate of drinking drinks? Drinks are high in sugar and high in calories! The calorie of a cup of milk tea has reached more than 300-400 calories.
An office white-collar worker lost weight unconsciously within one year after giving up drinking milk tea every day15kg. Someone asked him how he did it. He said that he just quit milk tea and switched to boiled water, and other behaviors and routines remained unchanged.
If the calorie of a cup of milk tea is 300 calories, you can consume 9000 calories less in a month and save 1 10000 calories in a year, while the calorie of one kilogram of fat is 7700 calories, which is equivalent to 14 kilograms of fat, so you may lose 15 kilograms of weight in a year.
Method three. Do aerobic exercise for more than half an hour every day.
Aerobic exercise has a very good effect of brushing fat. In the process of exercise, it can improve our physical endurance, enhance cardiopulmonary function, improve bone density, and help strengthen comprehensive quality.
Generally, people with a belly will have a fat burden and poor physical fitness. We can start with low-intensity brisk walking combined with jogging to improve the body's metabolic rate. Stick to it for a period of time, the exercise ability will be strengthened, and the stomach will be significantly reduced and flattened.
Method four, a group of abdominal muscle training every other day.
Abdominal muscle training can't reduce abdominal fat, but he can carve muscle lines, strengthen waist and abdomen, and create charming vest lines and abdominal muscle lines.
If you don't want your belly to look flabby and droopy after slimming down, you can join abdominal muscle training and train in groups for 15 minutes every other day, so that you can shape a beautiful and compact abdomen.
The following group of abdominal abuse training, hurry up! Each action lasts 30 seconds, rest for 30 seconds, and repeat 3 groups.
Action 1,
Action 2,
Action 3,
Action 4,
Action 5,